Main DishesMay 02, 2013
Calories
475
Sodium
982mg
40% DV
Fat
20g
31% DV
Protein
26g
53% DV
Carbs
47g
16% DV
Fiber
4g
19% DV
Mac ‘n Cheese For Grown-Ups
30
This is a healthy one-dish-meal recipe of “macaroni and cheese” that grown-ups can actually enjoy with their kids. Lightly steamed vegetables and seasoned tofu are added to whole grain pasta and stirred into a highly flavorful sharp cheddar cheese sauce. I got the idea for this recipe from the delicious “Country Cheddar” Amy’s Bowl. Sometimes I get these Amy’s Bowls on sale for quick meals that I can pull out of the freezer if I’m in a pinch. Amy’s products are all natural, organic, and tast
4
12 oz firm tofu
1 Tbsp oil
1 Tbsp Worcestershire sauce
8 oz whole wheat rotini pasta
1 medium potato, cut into small cubes (1/2” or smaller)
2 cups broccoli florets, cut into small florets
1 red bell pepper, sliced into 1/2” x 2” strips
1 large carrot, cut into matchsticks or very thin slices (I use a mandolin slicer)
Sauce:
1 cup milk (fat content doesn’t matter)
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
3/4 tsp salt
1/2 tsp pepper
1 1/2 tsp ground mustard
1 Tbsp flour
8-10 oz sharp cheddar cheese, grated
1 Tbsp oil
1 Tbsp Worcestershire sauce
8 oz whole wheat rotini pasta
1 medium potato, cut into small cubes (1/2” or smaller)
2 cups broccoli florets, cut into small florets
1 red bell pepper, sliced into 1/2” x 2” strips
1 large carrot, cut into matchsticks or very thin slices (I use a mandolin slicer)
Sauce:
1 cup milk (fat content doesn’t matter)
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
3/4 tsp salt
1/2 tsp pepper
1 1/2 tsp ground mustard
1 Tbsp flour
8-10 oz sharp cheddar cheese, grated
PREPARE TOFU: Prepare the tofu by first draining out the water it is packaged in and then pressing out some more water by placing the brick between a few layers of paper towels and pressing down on it. ...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
475
Sodium
982mg
40% DV
Fat
20g
31% DV
Protein
26g
53% DV
Carbs
47g
16% DV
Fiber
4g
19% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat9g45%
Polysaturated Fat3g23%
Monosaturated Fat7g46%
Cholesterol45mg15%
Sodium982mg40%
Potassium396mg11%
Protein26g53%
% DAILY VALUE*
Total Carbohydrate
Fiber4g19%
Sugar5g10%
Vitamin A2277IU45%
Vitamin B61mg86%
Vitamin C37mg62%
Calcium484mg48%
Iron6mg38%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
