COACH STACY'S HEALTHY U

The ultimate comfort food gets a healthy makeover in these three recipes:

Creamy Stove-Top Macaroni and Cheese (from www.cookinglight.com)

4 cups uncooked medium elbow macaroni

3 Tbs all-purpose flour

1 tsp salt

¼ tsp black pepper

2 ¼ cups fat-free milk

¼ cup (2 ounces) 1/3-less-fat cream cheese, softened

2 tsp Dijon mustard

2 tsp Worcestershire sauce

½ tsp bottled minced garlic

1 ¼ cups (5 ounces) shredded reduced-fat cheddar cheese

Cook pasta according to package directions, omitting salt and fat.  Drain and set aside.  While pasta cooks, place flour, salt and pepper in a large saucepan.  Add milk, stirring with a whisk until well blended.  Drop cream cheese by the teaspoonful into milk mixture; bring to a boil over medium-high heat, stirring constantly.  Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally.  Stir mustard, Worcestershire, and garlic; simmer 1 minute.  Remove from heat.  Add cheddar cheese, stirring until cheese melts.  Combine pasta and cheese sauce in a large bowl; toss well.

Yields 6 servings

Per serving:

252 calories; 8.2 g fat; 14.5 g protein; 30.9 g carbohydrate; 1.1 g fiber; 27 mg cholesterol

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Butternut Squash Macaroni and Cheese (from www.womenshealthmag.com)

8 oz whole wheat rotini

½ cup fat-free milk

6 oz frozen butternut squash, thawed

1 cup shredded reduced-fat Cheddar cheese

½ tsp salt

¼ tsp dry mustard

pepper to taste

1 Tbs Parmesan, freshly shredded

1 Tbs bread crumbs

Prepare 8 oz whole wheat rotini according to package directions.  In medium saucepan, simmer ½ cup fat-free milk with ½ 12 oz package frozen butternut squash until combined.  Remove from heat and mix with 1 cup shredded reduced-fat Cheddar cheese, ½ tsp salt, ¼ tsp dry mustard, and pepper to taste.  Pour drained pasta into 8” X 8” baking dish, stir in cheese mixture, and top with 1 Tbs each Parmesan and bread crumbs.  Bake at 375°  for 20 minutes.

Yields 4 servings

Per serving:

304 calories; 6 g fat, 18.4 g protein; 45.5 g carbohydrates; 8.7 g fiber; 7.4 mg cholesterol

Bacon and Caramelized Onion Mac ‘n Cheese (from http://www.livebetteramerica.com)

2 large sweet onions, sliced (4 cups)

1 package (16 oz) uncooked penne rigate pasta

1 Tbs butter or margarine

2 Tbs Gold Medal all-purpose flour

½ tsp salt

¼ tsp pepper

½ tsp Dijon mustard

2 cups fat-free (skim) milk

½ cup reduced-fat sour cream

2 oz Gruyère cheese, shredded (1/2 cup)

3 slices bacon, crisply cooked, crumbled

½ cup Progresso panko crispy bread crumbs

¼ cup chopped basil leaves

Spray 12-inch nonstick skillet with cooking spray; heat over medium heat.  Add onions to skillet; cook uncovered 10 minutes, stirring every 3 to 4 minutes, until tender and starting to brown.  Reduce heat to medium-low.  Cook 35 to 40 minutes longer, stirring every 5 minutes, until onions are deep golden brown; set aside.

Meanwhile, cook and drain pasta as directed on package except omit salt.  Spray 11” X 7” (2 quart) baking dish with cooking spray.  Pour pasta into baking dish; keep warm.

While pasta is cooking, make cheese sauce.  In 3-quart saucepan, melt butter over medium heat.  Stir in flour, salt, pepper and mustard with wire whisk.  Cook about 2 minutes stirring constantly, until mixture is smooth and bubbly; remove from heat.  Gradually stir in milk.  Heat to boiling, stirring constantly; boil and stir 1 minute.  Remove from heat; stir in caramelized onions and all remaining cheese sauce ingredients.

Heat oven to 400°F.  Pour cheese sauce over pasta in baking dish.  Sprinkle with topping ingredients.  Bake uncovered 10 minutes or until heated through (topping will not be brown).

Yields 12 servings

Per serving:

270 calories; 6 g fat; 10 g protein; 42 g carbohydrate; 15 mg cholesterol