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Name: Lite Macaroni and Cheese
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Italian
Ingredients: 4 ounces Whole Wheat Macaroni; 1/2 teaspoon Dry Mustard; 1 Pinch Cayenne Pepper; 1 Cup 50% reduced fat chedder cheese Shredded; 1/3 Cup Non fat Greek Yogurt; 1/4 Cup Whole Wheat Panko Bread Crumbs; 1/4 Cup Grated Parmesan; 1 Large Vidalia Onion; 9 Cloves Garlic roughly chopped

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INGREDIENTS

4 ounces Whole Wheat Macaroni
1/2 teaspoon Dry Mustard
1 Pinch Cayenne Pepper
1 Cup 50% reduced fat chedder cheese ; Shredded
1/3 Cup Non fat Greek Yogurt
1/4 Cup Whole Wheat Panko Bread Crumbs
1/4 Cup Grated Parmesan
Rocco's Secret Sauce
1 Large Vidalia Onion
9 Cloves Garlic ; roughly chopped

INSTRUCTIONS

Rocco's Secret Sauce:

Combine 1 Large Vidalia Onion, 9 Garlic Cloves (roughly chopped) and 1/2 cup water in a microwave safe bowl. Season with salt and black pepper to taste.

Cover bowl tightly with plastic wrap and microwave on high for 10 minutes.

Pour the mixture into a blender; blend until smooth. Season with salt and black pepper to taste. Store in a covered container in the fridge for up to 72 hours.

Macaroni and Cheese:

Preheat the over to 425(F) degrees. Mist an 8 inch by 8 inch baking dish with cooking spray and set aside.

Bring a large pot of salted water to a boil. Add macaroni and cook according to package instructions, drain.

Meanwhile, bring Rocco's Secret Sauce, mustard and cayenne pepper to a simmer in a small sauce pan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt.

In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Put the mixture into the prepared baking dish and sprinkle panko over the top. Top with parmesan.

Bake until parmesan is melted an macaroni is hot throughout, about 10 minutes.

NOTES

Nutritional Information:
Serving Size: 2/3 cup
Calories: 237
Protein: 31 grams
Carbohydrates: 31 grams
Fat: 7 grams
Fiber: 3 grams

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Lite Macaroni and Cheese

4 ounces Whole Wheat Macaroni
1/2 teaspoon Dry Mustard
1 Pinch Cayenne Pepper
1 Cup 50% reduced fat chedder cheese Shredded
1/3 Cup Non fat Greek Yogurt
1/4 Cup Whole Wheat Panko Bread Crumbs
1/4 Cup Grated Parmesan
 Rocco's Secret Sauce
1 Large Vidalia Onion
9 Cloves Garlic roughly chopped

Rocco's Secret Sauce:
Combine 1 Large Vidalia Onion, 9 Garlic Cloves (roughly chopped) and 1/2 cup water in a microwave safe bowl.  Season with salt and black pepper to taste.

Cover bowl tightly with plastic wrap and microwave on high for 10 minutes.
Pour the mixture into a blender; blend until smooth.  Season with salt and black pepper to taste.  Store in a covered container in the fridge for up to 72 hours.

Macaroni and Cheese:
Preheat the over to 425(F) degrees.  Mist an 8 inch by 8 inch baking dish with cooking spray and set aside.
Bring a large pot of salted water to a boil.  Add macaroni and cook according to package instructions, drain.
Meanwhile, bring Rocco's Secret Sauce, mustard and cayenne pepper to a simmer in a small sauce pan over medium heat, stirring often.   Whisk in cheddar until melted.  Remove from heat and whisk in yogurt.
In a medium bowl, toss the macaroni with the cheese sauce.   Season with salt to taste.  Put the mixture into the prepared baking dish and sprinkle panko over the top.  Top with parmesan.
Bake until parmesan is melted an macaroni is hot throughout, about 10 minutes.

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Nutrition

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Serving Size: 1 Serving (129g)
Recipe Makes: 4 Servings

Calories: 171
Calories from Fat: 22 (13%)

Amt Per Serving		% DV

	Total Fat 2.4g	3 %
	Saturated Fat 1.2g	6 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 0.3g
Cholesterol 5.5mg		2 %
Sodium 106.4mg		4 %
Potassium 216.3mg		6 %
Total Carbohydrate 31.7g		9 %
	Dietary Fiber 3.4g	14 %
	Sugars, other 28.3g
Protein 8g		11 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 171

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