By preparing personal, portion-controlled dishes, you won’t go overboard gorging on this ultimate comfort food!

Ellen Kunes and Frances Largeman-Roth, RD


Credit: Andrew McCaul

Recipe Summary test

Makes 6 servings (serving size: 1 cup macaroni mixture, plus bread-crumb topping)


Ingredient Checklist


Instructions Checklist
  • In a medium saucepan, whisk together milk and flour and bring to a boil over high heat. Reduce heat, add nutmeg, and cook, stirring, until thickened (about 10 minutes). Add cheddar cheese, gouda cheese, gruyère or swiss cheese, and cayenne pepper; whisk until melted (1 minute). Add cooked elbow macaroni and stir to combine. In a small bowl, toss bread crumbs, Parmesan cheese, thyme, parsley, olive oil, salt, and pepper. Place 6 individual crocks, ramekins, or ovenproof bowls on a rimmed baking sheet; spoon 1 cup macaroni mixture into each ramekin and sprinkle each with 1/6 bread-crumb topping. Bake at 400° until topping is browned and cheese is bubbling (30-35 minutes).



CarbLovers Diet Cookbook

Nutrition Facts

433 calories; fat 12.1g; saturated fat 6.7g; mono fat 1.9g; poly fat 0.7g; protein 22g; carbohydrates 58g; fiber 3g; cholesterol 34mg; sodium 424mg.