Diabetic Recipe: Mac & Cheese with Veggies

Makes two servings

Ingredients  

• ½ cup dried whole-wheat elbow macaroni
• ⅓ cup low-fat shredded cheddar cheese
• 1 Tablespoon shredded or grated part-skim Parmesan or asiago cheese
• 1 Tablespoon plain dry bread crumbs
• 4 oz. chopped broccoli florets
• ½ medium red bell pepper, chopped
• 1 small zucchini, thinly sliced crosswise
• ½ cup fat-free half-and-half
• 1 Tablespoon plus one teaspoon all-purpose flour
• 1 teaspoon olive oil
• ¼ cup low-sodium vegetable broth
• 2 Tablespoons water
• Salt & pepper to taste
• Cooking spray

Instructions

1. Boil the pasta and drain well.  Lightly spray an 8-inch square baking pan with cooking spray.  Pour the cooked pasta into the baking pan.

2. Preheat oven to 350 degrees.

3. In a large skillet, heat the oil over medium heat.  Cook the chopped bell pepper for 2-3 minutes, or until tender-crisp, stirring occasionally.  Stir in the broccoli and zucchini and cook for one minute.  Stir in the water and cook for 2-3 minutes, or until tender, stirring occasionally.   

4. In a small bowl, whisk together the half-and-half, broth, flour, salt and pepper.  Pour into the skillet with the cooked bell pepper mixture.  Increase the heat to medium-high and bring to a simmer, stirring occasionally.  Remove from heat.  Stir in the cheeses until melted.  Pour onto the pasta in the baking pan and stir. 

5. Sprinkle the bread crumbs on top and bake for 20-25 minutes, or until the casserole is heated through and the top is golden brown.   

 Nutrition per Serving

Calories: 265
Protein: 13 g
Total Fat: 8 g
Saturated Fat: 3 g  
Carbohydrate: 40 g
Dietary Fiber: 6 g

Recipe adapted from the American Diabetes Association's Everyday Recipes . It's important to pay attention to serving size. Everyone's dietary needs and restrictions are unique. Check with your diabetes care team about specific questions or concerns.