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Food & Fitness
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Recipes
Low-Fat Macaroni and Cheese
This hearty delicious version will be the rave of the dinner. Evaporated skim milk and low-fat cheeses make this a healthier version of an old favorite.
For this recipe, and for dozens of other Association-approved recipes, purchase More Diabetic Meals In 30 Minutes — Or Less! from our online store.
Serves 6; Serving Size: 1 cup
Prep time: 30 minutes
Ingredients
3/4 cup Evaporated fat-free milk
1 cup low-fat cottage cheese
1/2 cup part-skim ricotta cheese
1/2 cup low-fat cheddar cheese
1/2 tsp nutmeg
1 pinch fresh ground pepper and salt to taste
1 tsp Parmesan cheese
1 Tbsp dry bread crumbs
1 lb cooked elbow macaroni
Preparation
- Preheat the oven to 350 degrees.
- Heat the milk in a saucepan over low heat.
- Add the cheeses until they melt, stirring constantly.
- Stir in the nutmeg, pepper, and salt.
- Remove the cheese sauce from the heat. Add the cooked pasta to the cheese sauce and mix well.
- Pour the mixture into a 2-quart casserole dish. Sprinkle with Parmesan cheese and bread crumbs.
- Bake the casserole for 15-20 minutes until bubbly and the top is browned.
Nutrition Information
Exchanges/Choices
2 Starch
1 Very Lean Meat
Total Calories 203
Calories from Fat 24
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 14 mg
Sodium 331 mg
Total Carbohydrate 28 g
Dietary Fiber 1 g
Sugars 6 g
Protein 16 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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