Lightened-Up Mac and Cheese

Health score
16%
Lightened-Up Mac and Cheese
35 min.
4
495kcal

Suggestions

Ingredients

  • tablespoons flour all-purpose
  • 0.3 cup parsley fresh chopped
  • 12 ounces fusilli 
  • servings kosher salt 
  • 0.3 cup cup heavy whipping cream sour low-fat
  • teaspoon ground mustard 
  • tablespoons parmesan cheese grated
  • 0.7 cup part-skim mozzarella cheese shredded
  • servings pepper freshly ground
  • medium shallots finely chopped
  • 0.5 cup skim milk 
  • 0.7 cup swiss cheese shredded low-fat
  • tablespoon butter unsalted

Equipment

  • bowl
  • whisk
  • pot
  • baking pan
  • broiler

Directions

  1. Bring a pot of salted water to a boil.
  2. Add the pasta and cook as the label directs. Reserve 3/4 cup of the cooking water, then drain the pasta.
  3. Add the butter to the empty pot and melt over medium-high heat.
  4. Add the shallot and cook, stirring, until slightly softened, about 2 minutes.
  5. Add the flour and mustard powder and cook, stirring, until the flour begins to toast, about 1 minute.
  6. Whisk in the milk and the reserved cooking water; cook, whisking, until thick, about 2 minutes. Reduce the heat to medium.
  7. Whisk in the sour cream, mozzarella, Swiss cheese and 1 tablespoon parmesan; continue whisking until melted, about 1 minute. Stir in the pasta, 1/2 teaspoon salt and 1/4 teaspoon pepper; transfer to a 2-quart baking dish. Preheat the broiler.
  8. Combine the remaining 2 tablespoons parmesan, the herbs, and salt and pepper to taste in a small bowl.
  9. Sprinkle over the pasta. Broil until golden and bubbly, about 2 minutes.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories495kcal
Protein19.94%
Fat20.93%
Carbs59.13%

Properties

Glycemic Index
61.06
Glycemic Load
28.4
Inflammation Score
-7
Nutrition Score
20.273043477017%

Flavonoids

Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.56mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:494.82kcal
24.74%
Fat:11.38g
17.5%
Saturated Fat:6.4g
40%
Carbohydrates:72.31g
24.1%
Net Carbohydrates:69.08g
25.12%
Sugar:4.88g
5.43%
Cholesterol:36.66mg
12.22%
Sodium:447.74mg
19.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.39g
48.78%
Selenium:63.67µg
90.96%
Vitamin K:62.63µg
59.65%
Calcium:448.2mg
44.82%
Phosphorus:441.33mg
44.13%
Manganese:0.86mg
43.07%
Zinc:2.94mg
19.59%
Magnesium:68.86mg
17.22%
Vitamin B2:0.27mg
16.15%
Copper:0.28mg
14.11%
Vitamin A:679.24IU
13.58%
Fiber:3.23g
12.93%
Vitamin B12:0.77µg
12.84%
Potassium:375.56mg
10.73%
Vitamin B6:0.2mg
10.09%
Vitamin B1:0.15mg
10%
Iron:1.75mg
9.71%
Vitamin B3:1.84mg
9.22%
Folate:36.63µg
9.16%
Vitamin C:5.7mg
6.9%
Vitamin B5:0.56mg
5.62%
Vitamin D:0.52µg
3.47%
Vitamin E:0.35mg
2.33%