Yield: 10 servings
Serving size: About 1 cup
Ingredients
12 oz wide egg noodles
12 oz frozen broccoli florets
2 Tbsp light butter
¼ cup onion, minced
¼ cup whole wheat flour
2 cups skim milk
⅛ tsp salt
⅛ tsp black pepper
1 cup reduced-sodium chicken broth (use vegetable broth for a vegetarian dish)
1 cup reduced-fat, shredded cheddar cheese
⅛ cup Parmigiano-Reggiano, grated
¼ cup whole wheat breadcrumbs
Instructions
Preheat oven to 375 degrees. Lightly coat a 9×13 baking dish with nonstick cooking spray and set aside.
Cook pasta and broccoli together in a large pot of salted water according to package directions for al denté. Drain.
In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes.
Add flour and cook another minute or until the flour is golden and well combined.
Add milk and broth and raise heat to medium-high until it comes to a boil. Cook about 5 minutes or until the sauce becomes smooth and thick. Whisk frequently. Season with salt and pepper.
Once the sauce is thick, remove from heat, add cheddar cheese and mix well until cheese is melted.
Add cooked macaroni and broccoli and mix well. Pour into baking dish.
Top with Parmigiano-Reggiano and breadcrumbs. Lightly mist with cooking spray.
Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
Nutrition Information
Per Serving (About 1 cup):
Smartpoints: 7
Calories: 234
Fat: 5g
Sat. Fat: 2g
Carbohydrates: 31g
Fiber: 5g
Protein: 12g
Sugars: 3g
Sodium: 438mg
Serving size: About 1 cup
Ingredients
12 oz wide egg noodles
12 oz frozen broccoli florets
2 Tbsp light butter
¼ cup onion, minced
¼ cup whole wheat flour
2 cups skim milk
⅛ tsp salt
⅛ tsp black pepper
1 cup reduced-sodium chicken broth (use vegetable broth for a vegetarian dish)
1 cup reduced-fat, shredded cheddar cheese
⅛ cup Parmigiano-Reggiano, grated
¼ cup whole wheat breadcrumbs
Instructions
Preheat oven to 375 degrees. Lightly coat a 9×13 baking dish with nonstick cooking spray and set aside.
Cook pasta and broccoli together in a large pot of salted water according to package directions for al denté. Drain.
In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes.
Add flour and cook another minute or until the flour is golden and well combined.
Add milk and broth and raise heat to medium-high until it comes to a boil. Cook about 5 minutes or until the sauce becomes smooth and thick. Whisk frequently. Season with salt and pepper.
Once the sauce is thick, remove from heat, add cheddar cheese and mix well until cheese is melted.
Add cooked macaroni and broccoli and mix well. Pour into baking dish.
Top with Parmigiano-Reggiano and breadcrumbs. Lightly mist with cooking spray.
Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
Nutrition Information
Per Serving (About 1 cup):
Smartpoints: 7
Calories: 234
Fat: 5g
Sat. Fat: 2g
Carbohydrates: 31g
Fiber: 5g
Protein: 12g
Sugars: 3g
Sodium: 438mg
No comments:
Post a Comment