Eat Healthy

Creamy Mac and Cheese with Broccoli

Who doesn't crave mac and cheese when we aren't feeling our best and want something comforting. This casserole delivers that homey, cheesy creaminess in every bite. The addition of chopped broccoli adds texture and vitamins and makes it a complete meal.

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Don’t be concerned if the pasta is still a little firm after boiling. It will finish softening during baking.

Ingredients

Serves 6

  • 8 ounces shaped pasta, such as elbows, small shells, or mini penne              
  • 3 cups chopped broccoli
  • 2 tablespoons butter
  • 1 small onion, finely chopped
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon dry mustard
  • 1 1/2 cups whole milk
  • 3 cups shredded sharp Cheddar cheese
  • 1 cup grated Parmesan cheese, divided use
  • Salt and freshly ground black pepper        
  • 1 tablespoon bread crumbs

If broccoli is too hard on your stomach, omit it, or substitute another favorite vegetable or protein, such as cooked squash, green peas, tuna, or beans.

Instructions

  1. Preheat the oven to 350 degrees. Lightly coat an 8-by-8-inch or other 1 1/2- to 2-quart baking pan with nonstick cooking spray.
  2.  Cook the pasta until very al dente, about 4 minutes. Add the broccoli and cook for 1 minute. Drain, rinse with cold water, drain again, and set aside.
  3. Meanwhile, in a saucepan over medium-low heat, melt the butter. Add the onion and saute for 3 to 5 minutes, or until softened. Add the flour and mustard and whisk constantly for 1 minute to incorporate. When the mixture turns golden, gradually add the milk and bring to a boil, whisking constantly. Reduce the heat and simmer for 2 to 3 minutes or until thickened and smooth, whisking frequently. Add the Cheddar and stir to combine. Reserve 1 tablespoon of the Parmesan and add the rest to the sauce. Stir until combined.
  4.  If room allows, add the reserved pasta and broccoli to the saucepan and stir to combine (if the pan isn’t big enough, you can mix it all in a bowl). Season with salt and pepper.
  5. Transfer to the baking pan and sprinkle with the bread crumbs and the reserved 1 tablespoon Parmesan.
  6. Cover with foil and bake for 20 minutes. Uncover and bake for 5 minutes.

Per serving

Calories: 530
Fat: 29 g
Saturated Fat: 17 g
Cholesterol: 85 mg
Sodium: 600 mg
Carbohydrate: 41 g
Dietary Fiber: 3 g
Sugars: 6 g
Protein: 28 g:
Calcium: 650 mg
Potassium: 360 mg

Excerpted from

What to Eat During Cancer Treatment
Copyright ©2018 American Cancer Society.
cancer.org/bookstore

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