October 25th, 2009 
Tushar Mathur 
Few meals bring up fond memories of our childhoods more than this staple, which is still one of the most popular processed foods in the market. Here we present a quick-and-easy variety that will surely please while making sure that your family is enjoying a heart-healthy entrée. Serve with our Roasted Vegetables.
Ingredients
* Refrigerated butter-flavored cooking spray
* 6 ounces whole wheat medium shells, elbow macaroni, or other small pasta
* ½ teaspoon cornstarch
* ¾ cup evaporated skim milk
* 6 ounces low-fat sharp Cheddar cheese, grated (about 1¼ cups)
* 2 to 3 teaspoons Dijon mustard
* Freshly ground white pepper
* 2 medium tomatoes, seeded and diced
Cooking Process
1. Coat an 8 x 8 baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain, and set aside.
2. Preheat the broiler.
3. In a saucepan, stir the cornstarch into 1 tablespoon of the evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste, and pepper. Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish. Sprinkle with the diced tomatoes and place under the broiler for 2 to 3 minutes, until the top browns. Remove from the oven and allow to cool for 5 minutes before serving.
Dietitian’s Note:
Our mac and cheese, packed with dietary fiber and anti-oxidant-rich carotenoids, is a sure winner over traditional macaroni and cheese, which has 25 percent more calories and double the fat!
Makes 4 servings
Per serving: 290 calories (19% calories from fat), 7 g total fat (4 g saturated fat), 20 g protein, 42 g carbohydrate, 6 g dietary fiber, 20 mg cholesterol, 330 mg sodium, 387 mg potassium
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