The Washington Post

Low-Fat Soul Baked Mac and Cheese

Low-Fat Soul Baked Mac and Cheese 4.000
Oct 10, 2007

Unlike many of the low-fat versions we tested, this macaroni and cheese had real flavor and was not overly dry when reheated.

Servings: 4
  • 8 ounces uncooked elbow macaroni
  • 2 tablespoons light butter or butter substitute
  • 1 large scallion, white and light-green parts, thinly sliced crosswise
  • 2 tablespoons flour
  • 1/4 teaspoon dry mustard
  • 1/2 teaspoon hot pepper sauce
  • 1/2 teaspoon salt (optional)
  • 2 cups nonfat milk
  • 1 cup (4 ounces) shredded low-fat sharp cheddar cheese
  • Sweet paprika


Preheat the oven to 350 degrees. Lightly grease a 1 1/2-quart baking dish with nonstick cooking oil spray.

Bring a large pot of salted water to a boil over high heat; cook the macaroni according to package directions.

Meanwhile, melt the butter in a medium saucepan over medium heat. Add the scallion and cook, stirring, for about 5 minutes, until it has softened. Add the flour, dry mustard, hot pepper sauce and salt, if desired; cook for about 1 minute, stirring constantly. Gradually add the milk; cook for about 10 minutes, stirring, until the mixture has thickened somewhat. Remove from the heat and add the cheese, stirring until it has melted.

Drain the macaroni and add to the sauce mixture, stirring to combine. Transfer to the baking dish, spreading evenly. Sprinkle with paprika and bake for about 25 minutes, until set and lightly golden on top. Serve warm.

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Recipe Source

Adapted from "Low-Fat Soul," by Jonell Nash (One World, 1996).

Tested by Lisa Bolton.

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Nutritional Facts

Calories per serving: 344

% Daily Values*

Total Fat: 6g 9%

Saturated Fat: 2g 10%

Cholesterol: 8mg 3%

Sodium: 287mg 12%

Total Carbohydrates: 52g 17%

Dietary Fiber: 2g 8%

Sugar: n/a

Protein: 19g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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