Classic macaroni and cheese

2 cups whole wheat macaroni noodles, uncooked
4 ounces sharp low-fat cheddar cheese, shredded
1/2 cup chopped onions
1/2 cup evaporated skim milk
1 medium egg, beaten
1/4 teaspoon black pepper
Nonstick cooking oil spray

Boil macaroni, drain and set aside (Do not add salt to boiling water).

Preheat oven to 350 degrees. Lightly spray a casserole dish and saucepan with non-stick cooking oil spray. Add onions to saucepan and sauté for about 3 minutes.

In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly. Transfer mixture into casserole dish. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Makes 8 servings.


Nutritional values per serving

Calories: 139
Fat: 2 gm
Saturated Fat: 1 gm
Cholesterol: 26 mg
Carbohydrate: 23 gm
Fiber: 2 gm
Protein: 9 gm
Sodium: 115 mg


Reprinted with permission from Stay Young at Heart: Cooking the Heart-Healthy Way. National Heart, Lung, and Blood Institute (NHLBI).
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: June 16, 2006