Tuesday, March 6, 2012

Heart Healthy Macaroni and Cheese

I know February was Heart month.
But heart attacks aren't very fussy about when they strike.
And heart attack is the number one killer of women in Canada.

You know the rules:
Get active.
Live smoke free.
Reduce stress.


The Heart and Stroke Foundation has an excellent website.
There are recipes.
And they don't taste like they're healthy.

Here's one of their recipes.
Enjoy and stay well.


                        Homemade Macaroni and Cheese

Cook time: 35 - 40 min  
Servings: 6  

1 small sweet potato (about 250 g/8 oz), peeled and chopped 
375 mL (1 1/2 cups) whole-wheat elbow macaroni 
30 mL (2 tbsp) soft, non-hydrogenated margarine 
45 mL (3 tbsp) enriched, all-purpose flour 
425 mL (1 3/4 cups)  1% M.F. milk 
175 mL (3/4 cup) shredded light, old cheddar cheese (18% M.F.) 
5 mL (1 tsp) Dijon mustard 
125 mL (1/2 cup) frozen peas, corn or diced carrots  

Breadcrumb topping: 
60 mL (1/4 cup) seasoned breadcrumbs 
10 mL (2 tsp) soft, non-hydrogenated margarine, melted  

Place sweet potato in microwaveable bowl with 60 mL (1/4 cup) of water.  
Cover and microwave on HIGH for 4 to 6 minutes or until very soft.  
Drain and mash with potato masher until smooth; set aside.  

Meanwhile, in pot of boiling water, cook macaroni for about 8 minutes  
or until tender but firm. Drain well and return to pot.  

In saucepan, melt margarine over medium heat and stir in flour.  
Cook, stirring for 1 minute or until thickened.  
Slowly whisk in milk and cook, whisking occasionally for about 8 minutes  
or until starting to bubble around the edge.  
Whisk in cheese and mustard until smooth.  
Whisk in sweet potato and add peas.  
Pour into macaroni mixture and stir until well combined.  

Breadcrumb topping:  
In small bowl, combine breadcrumbs and margarine.  

Scrape macaroni mixture into 2 L (8 inch) glass casserole dish  
and sprinkle with breadcrumb topping.   

Bake in 190 C (375 F) oven for about 15 minutes or until golden and bubbly.

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