Mac and Broccoli Cheese Cups

Health score
10%
Mac and Broccoli Cheese Cups
60 min.
12
140kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will please both kids and adults alike? Look no further than these delightful Mac and Broccoli Cheese Cups! This recipe combines the classic comfort of macaroni and cheese with the vibrant goodness of broccoli, creating a dish that is not only tasty but also packed with essential nutrients.

Ready in just 60 minutes, these cheesy cups are perfect for family gatherings, potlucks, or even a cozy weeknight dinner. Each serving is a satisfying 140 calories, making them a guilt-free indulgence. The crispy panko topping adds a delightful crunch, while the creamy cheese and tender broccoli provide a rich and comforting flavor that will have everyone coming back for seconds.

With simple ingredients and easy-to-follow steps, you can whip up a batch of these Mac and Broccoli Cheese Cups in no time. Plus, they are conveniently portioned into muffin cups, making them easy to serve and enjoy. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress. So grab your apron and get ready to create a dish that will become a new family favorite!

Ingredients

  • tablespoons butter 
  • 0.5 cup panko bread crumbs plain crispy italian or style
  • oz elbow macaroni uncooked
  • 0.3 cup flour all-purpose
  • teaspoon salt 
  • cup milk 
  • 12 oz broccoli frozen
  • oz sharp cheddar cheese shredded

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • aluminum foil
  • microwave
  • muffin liners

Directions

  1. Heat oven to 375°F.
  2. Place foil baking cup in each of 12 regular-size muffin cups. In small microwavable bowl, microwave 1 tablespoon of the butter uncovered on High 15 to 30 seconds or until melted. Stir in bread crumbs; set aside.
  3. Cook and drain macaroni as directed on package.
  4. Meanwhile, melt remaining 2 tablespoons butter in 4-quart saucepan over low heat. Stir in flour and salt. Cook 1 minute, stirring with whisk. While continuing to stir, add milk. Cook and stir 1 to 2 minutes or until thickened and smooth. Stir in frozen broccoli and Cheddar cheese. Cover; cook 8 to 10 minutes, stirring occasionally, until thoroughly heated.
  5. Remove form heat; stir in macaroni until well blended.
  6. Spoon about 1/4 cup macaroni into each cup. Top each with 1 teaspoon bread crumb mixture.
  7. Bake 20 to 25 minutes or until hot and topping is golden brown. Cook 5 minutes; remove from pan.

Nutrition Facts

Calories140kcal
Protein15.63%
Fat45.02%
Carbs39.35%

Properties

Glycemic Index
14.33
Glycemic Load
2.23
Inflammation Score
-5
Nutrition Score
7.8343478337578%

Flavonoids

Luteolin
0.23mg
Kaempferol
2.22mg
Myricetin
0.02mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:139.97kcal
7%
Fat:7.09g
10.9%
Saturated Fat:2.87g
17.94%
Carbohydrates:13.94g
4.65%
Net Carbohydrates:12.71g
4.62%
Sugar:1.91g
2.12%
Cholesterol:11.89mg
3.96%
Sodium:324.6mg
14.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.53g
11.07%
Vitamin C:25.29mg
30.66%
Vitamin K:29.39µg
27.99%
Selenium:11.26µg
16.08%
Calcium:113.26mg
11.33%
Phosphorus:108.13mg
10.81%
Manganese:0.19mg
9.46%
Vitamin A:429.44IU
8.59%
Vitamin B2:0.13mg
7.81%
Folate:29.02µg
7.26%
Vitamin B1:0.09mg
5.85%
Zinc:0.73mg
4.9%
Fiber:1.22g
4.89%
Potassium:157.63mg
4.5%
Magnesium:17.71mg
4.43%
Vitamin B6:0.09mg
4.32%
Vitamin B12:0.22µg
3.7%
Vitamin B5:0.35mg
3.46%
Vitamin B3:0.69mg
3.44%
Iron:0.59mg
3.27%
Vitamin E:0.42mg
2.83%
Copper:0.05mg
2.74%
Vitamin D:0.28µg
1.87%