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Creamy Whole Grain Mac ‘N Cheese by Dr. Janet

Who says you have to give up classic comfort foods for your health? It’s okay to indulge in your favorite comfort food recipes without the guilt when you take a few easy steps in the kitchen to lighten them up.

Why not try my delicious, nutritious and lightened up version of the king of comfort foods: Creamy Whole Grain Mac ‘N Cheese? (See recipe below.)

I urge all of you to cave into those seasonal comfort food cravings without guilt by making a few simple swaps in your favorite recipes and be happy and healthy!


Creamy Whole Grain Mac ‘N Cheese

Pic Courtesy: Dr Janet


Yields: 8 servings

  • 12 ounces whole grain elbow pasta
  •  ½ cup fat-free sour cream
  • 12 oz. can evaporated fat-free milk
  • 2 cups shredded low-fat cheddar cheese
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 2 tablespoons whole wheat unseasoned bread crumbs
  • 2 tablespoons grated parmesan cheese


Preheat oven to 350°F. Spray a baking dish with nonstick spray. Cook the macaroni according to directions on box, drain. Transfer to a large bowl and add the sour cream. In a saucepan, heat the milk over medium heat until just simmering. Turn heat to low and whisk in the cheese, continuing to whisk until the cheese is melted. Remove from the heat and blend in the mustard, salt, pepper and nutmeg. Stir the milk mixture into the macaroni mixture. Transfer to a baking dish. In a small bowl, blend the bread crumbs and Parmesan cheese and sprinkle evenly over casserole. Bake the casserole for about 30 minutes until bubbly and golden brown.

Nutrient Information per Serving (1 cup):

• Calories: 300 kcal
• Sodium: 220 mg
• Calcium: 378 mg
• Fat: 8 g
• Saturated Fat: 5 g
• Cholesterol: 24 mg
• Carbohydrate: 42 mg
• Dietary fiber: 3 g
• Protein: 18 g

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