Mac and Cheese (diabetic)
Printed from Inclusive Kitchen — Mac and Cheese
Mac and cheese is a beloved comfort food that has graced American tables since the 18th century, when it was first introduced in a recipe by Thomas Jefferson. This diabetic-friendly version retains the creamy, cheesy goodness we all crave while making sensible swaps to keep sugar and carbs in check. By using whole grain pasta and a blend of low-fat cheeses, we can enjoy a bowl of this classic dish without the guilt.
The secret to achieving that rich, creamy texture lies in a clever combination of ingredients. We’ll use unsweetened almond milk instead of regular milk, which not only reduces sugar but also adds a subtle nutty flavor. A touch of Greek yogurt adds creaminess and protein, making this dish satisfying without the extra calories. And let’s not forget the spices! A pinch of nutmeg and a dash of garlic powder elevate the flavor profile, ensuring that every bite is as delicious as it is nutritious.
Now, I know what you’re thinking: “Can I really enjoy mac and cheese while watching my carbs?” The answer is a resounding yes! With this recipe, you can indulge in a comforting bowl of cheesy goodness without feeling like you’ve derailed your healthy eating plan. So grab your favorite baking dish and let’s get started. Just remember, if anyone asks why you’re eating mac and cheese for dinner, just tell them it’s a ‘cheesy’ way to stay healthy!
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Ingredients
- 8 oz whole grain elbow macaroni
- 2 cups unsweetened almond milk
- 1 cup low-fat cheddar cheese, shredded
- 1 cup low-fat mozzarella cheese, shredded
- 0.5 cup Greek yogurt, plain
- 0.5 cup whole wheat bread crumbs
- 1 tbsp olive oil
- 0.5 tsp garlic powder
- 0.25 tsp nutmeg
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
- Preheat your oven to 350°F (175°C). This temperature is ideal for baking the mac and cheese to a bubbly, golden perfection.
- Bring a large pot of salted water to a boil. Add 8 ounces of whole grain elbow macaroni and cook according to package instructions until al dente, usually about 7-8 minutes.
- Once cooked, drain the macaroni and set it aside. Make sure to rinse it briefly under cold water to stop the cooking process and prevent it from becoming mushy.
- In a large saucepan over medium heat, combine 2 cups of unsweetened almond milk and 1 cup each of shredded low-fat cheddar and mozzarella cheese. Stir continuously until the cheese melts and the mixture is smooth.
- Add 0.5 cup of plain Greek yogurt to the cheese sauce, stirring until fully incorporated. This adds creaminess and a protein boost without the extra fat.
- Season the cheese sauce with 0.5 tsp of salt, 0.25 tsp of black pepper, 0.5 tsp of garlic powder, and 0.25 tsp of nutmeg. These spices enhance the flavor and make the dish more aromatic.
- Combine the cooked macaroni with the cheese sauce in the saucepan, stirring well to ensure every piece of pasta is coated. This is where the magic happens!
- In a small bowl, mix 0.5 cup of whole wheat bread crumbs with 1 tbsp of olive oil. This will create a crunchy topping that contrasts beautifully with the creamy pasta.
- Transfer the macaroni and cheese mixture into a greased 9x13 inch baking dish. Spread it evenly to ensure even cooking.
- Sprinkle the breadcrumb mixture evenly over the top of the mac and cheese. This will give it a delightful crunch once baked.
- Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the cheese is bubbling. Keep an eye on it to avoid burning.
- Once done, remove from the oven and let it cool for about 5 minutes before serving. This will help the cheese sauce set slightly, making it easier to serve.
- Serve warm, and enjoy your deliciously creamy, diabetic-friendly mac and cheese! Pair it with a side salad for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven, adding a splash of almond milk if needed.
Nutrition (per serving)
- Calories: 320
- Carbs g: 40
- Protein g: 20
- Fat g: 10
- Sugar g: 2
