Wednesday, January 22, 2014

Sweet Potato Mac and Cheese

Lucky for me, my new subscription to Eating Well magazine started up this week.  I got my first copy in the mail yesterday and low and behold came across a FANTASTIC recipe that I happened to have all the ingredients to in the house.  I have to say I was very pleasantly surprised.  I would definitely like to try this recipe again and maybe spice things up a bit with some red pepper flakes, paprika or maybe a bit of pepper jack cheese to add a little punch!

Clean Eating Sweet Potato Macaroni and Cheese
Clean Eating Sweet Potato Mac and Cheese


All credit definitely goes to Eating Well Magazine!

Makes: 4 servings, about 1 1/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

8 ounces whole-wheat elbow noodles (2 cups)
1 medium sweet potato (about 12 ounces)
2 cups nonfat milk
2 tablespoons all-purpose flour
1 small clove garlic, minced
1 1/4 cups shredded sharp Cheddar cheese
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup frozen peas, thawed
3 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)
1 teaspoon extra-virgin olive oil

Preparation

1. Position a rack in upper third of oven; preheat broiler. Coat a 2-quart broiler-safe baking dish with cooking spray.
Cook noodles in a large pot of boiling water until just tender, 7 to 9 minutes. Drain; set aside.
Meanwhile, prick sweet potato with a fork in several places. Microwave on High until tender all the way to the center, 7 to 10 minutes.
Whisk milk, flour and garlic in a large saucepan. Heat over medium heat, whisking frequently, until steaming and hot, but not boiling. Remove from heat.
As soon as the sweet potato is cool enough to handle, cut open and scoop the flesh into the steaming milk. Puree with an immersion blender until smooth. (Alternatively, transfer to a blender and puree just until smooth, then return to the pot; use caution when pureeing hot liquids.)
Add cheese, mustard, salt and pepper and stir until the cheese melts. Add the pasta and peas to the sauce and stir to coat. Transfer to the prepared baking dish. Combine breadcrumbs and oil and sprinkle on the pasta. Broil on the upper rack until the top is lightly browned and crispy, 1 to 2 minutes.

TIPS & NOTES
Tip: To make your own coarse dry breadcrumbs to top this baked mac & cheese, trim crusts from whole-wheat bread, tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. (One slice of bread makes about 1/3 cup dry breadcrumbs.)

NUTRITION
Per serving: 479 calories; 14 g fat ( 8 g sat , 4 g mono ); 40 mg cholesterol; 68 g carbohydrates; 0 g added sugars; 24 g protein; 10 g fiber; 511 mg sodium; 628 mg potassium.

Nutrition Bonus: Vitamin A (218% daily value), Calcium (45% dv), Magnesium (31% dv), Vitamin C & Zinc (22% dv), Iron & Potassium (18% dv), Folate (16% dv), B12 (15% dv)

Carbohydrate Servings: 4

Exchanges: 4 starch, 1/2 nonfat milk, 1 high-fat meat, 1/2 fat


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