Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Macaroni cheese

If you love macaroni cheese, this healthy makeover mac 'n' cheese recipe will blow your mind. Our version is a kid-friendly lunch or dinner that's high in fibre and calcium and low in calories.

Hands-on time: 20 mins
Time to make: 40 mins
Serving: 4 people

Ratings: 4.8

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Ingredients

Measurements explained

200g macaroni (or any short pasta)
½ head cauliflower (about 300g), cut into small florets
2 tablespoons reduced-fat spread
3 tablespoons plain flourall purpose flourX
575ml skim milk
1 tablespoon Dijon mustard
½ cup grated reduced-fat mature cheddar
6 spring onions, finely chopped
¼ cup finely grated parmesan
6 large tomatoes, sliced
¾ cup wholemeal breadcrumbs
1 tablespoon chopped fresh thyme

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Preheat oven to 180°C. Cook macaroni in a large saucepan of boiling water according to packet instructions, adding cauliflower for last 4 minutes; drain.
Melt spread in a separate large saucepan set over medium heat; beat in flour until a smooth paste forms. Add milk ¼ cup at a time, stirring and heating between additions, until mixture becomes a thick sauce; simmer for 3 minutes.
Add mustard, cheese, spring onions and half the parmesan to pan; stir in cooked pasta and cauliflower. Transfer mixture to a large baking dish and top with tomato slices.
Combine breadcrumbs with thyme and remaining parmesan in a bowl; scatter on top of the tomato slices. Transfer dish to oven and bake for 20 minutes, or until surface is bubbling and golden; leave to cool for 5 minutes and serve.

Variations

Make it gluten free: Use gluten-free pasta, flour and breadcrumbs. Check mustard is gluten free.

HFG tip

Why OUR dish is healthier!

Trim milk replaces full-fat milk, reduced-fat spread replaces butter and we’ve used less cheese to massively slash the saturated fat content
Cauliflower bulks up the dish with filling fibre so we use less pasta
The crunchy tomato-crumb topping lifts the number of vegetables
Mustard and fresh herbs add flavour without needing salt
This satisfying dish delivers under half the kilojoules and sodium, and more than twice the fibre of some macaroni cheese recipes
Save: 2500kJ, 56g fat, 37g sat fat, 640mg sodium
Add: 4g fibre

Nutrition info (per serve)

Calories 491 cal

Kilojoules 2060 kJ

Total fat 12 g

Saturated fat 5 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Aug 2016

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.