Ingredients
- Cooking spray
- 12 ounces whole wheat elbow macaroni (about 3 cups)
- 1½ tablespoons butter
- ½ cup diced onion
- ¼ cup flour
- 2 cups fat-free milk
- 1 cup low sodium chicken broth
- 2 teaspoons Dijon mustard
- 8 ounces (2 cups) reduced-fat shredded sharp cheddar cheese
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 12 ounces fresh broccoli, cut into florets (about 5 cups or 1 large bunch)
- 2 tablespoons grated parmesan cheese
- ¼ cup unseasoned breadcrumbs
- ½ teaspoon garlic powder
Directions
- Cook pasta in a large pot of boiling water, according to package directions, reducing cooking time by 2 minutes. Spray a 9-inch by 13-inch baking dish with cooking spray.
- While the macaroni cooks, blanch the broccoli. Bring a large pot of water to a boil. While the water is heating, prepare an ice bath (large bowl with cold water and ice cubes). Add the broccoli to the boiling water, return it to a boil, and cook for about 2 minutes until the broccoli is bright green. Use a slotted spoon to remove the broccoli and immediately transfer it to a bowl of ice water. Drain broccoli in a colander.
- Preheat oven to 375°F. Heat a large, heavy skillet over medium heat. Once hot, add butter. Once butter is melted, add onion; cook over low heat for about 2 minutes. Add flour and cook another minute, or until the flour is golden and well-combined.
- Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper.
- Once the sauce is thick, remove from heat, add mustard and cheese and mix well until cheese is melted. Add cooked macaroni and broccoli and mix well.
- Pour into prepared baking dish. Mix breadcrumbs with garlic powder and cheese then sprinkle over pasta mixture. Spray mixture with cooking spray (this helps the breadcrumbs brown).
- Bake for 15-20 minutes, or until the breadcrumbs are golden.
Variations & Tips
- Instead of blanching the broccoli, you can steam or microwave it. Just be sure not to overcook it!
- You may use olive oil instead of butter.
- You may use any kind of whole wheat pasta you prefer.
- For a vegetarian meal, use vegetable broth in place of chicken broth.
- You could use frozen broccoli florets, thawed, in place of fresh.
- You could add additional veggies like carrots or peas to this recipe.
- You could season the breadcrumbs with any of your favorite spices (Italian seasoning, paprika, onion powder, etc.).
- You may freeze leftovers.
Nutrition Facts
YIELD: 8 servings
Calories: 356 per serving, Carbohydrates: 44.5g, Fiber: 5.4g, Sugar: 5.6g (0g added sugar), Protein: 18.3g, Fat: 13.4g, Saturated fat: 7.9g, Cholesterol: 38mg, Sodium: 380mg
SOURCE: Adapted from Skinnytaste.com
Watch the cooking demo video below for extra tips and guidance!