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Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
8 ounces whole-wheat elbow noodles, (2 cups)
3/4 cup shredded extra-sharp Cheddar cheese
Optional: 1/8-1/4 tsp crushed red pepper (to give it some kick!)
The Directions
Step 1: Bring a large pot of water to a boil. Cook pasta according to package directions.
Step 4: Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Optional: Sprinkle some black pepper on top before serving.
This recipe makes 6 huge servings, and each serving has only ~250 calories, ~8g fat, ~7g fiber and ~14g protein!
Now that’s a Mac & Cheese recipe I can get behind! Oh and did I mention, the husband loved it too
Healthy Mac & Cheese Makeover
Nutritional Info Per Serving: 252 Calories, 8.2g Fat, 536mg Sodium, 30.9g Carbs, 7g Fiber, 5g Sugars, 14.5g Protein
Ingredients
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Кол-во на порцию
Кол-во порций в рецепте: 1 		broccoli
172.94g 		spinach
204.12g 		cloves
1.25g 		milk
427.0g 		flour
23.44g 		garlic
1.4g 		salt
3.0g 		pepper
0.53g 		parmesan cheese
20.0g 		mustard
1.88g 		broccoli
172.94g 		spinach
204.12g 		cloves
1.25g 		milk
427.0g 		flour
23.44g 		garlic
1.4g 		salt
3.0g 		pepper
0.53g 		parmesan cheese
20.0g 		mustard
1.88g 		Всего в порции Всего в рецепте
Protein (g) 4.88 5.84 0.07 13.75 2.42 0.24 0.0 0.06 7.57 0.08 4.88 5.84 0.07 13.75 2.42 0.24 0.0 0.06 7.57 0.08 69.81 69.81
Total Fat (g) 0.64 0.8 0.25 13.88 0.23 0.01 0.0 0.02 5.47 0.08 0.64 0.8 0.25 13.88 0.23 0.01 0.0 0.02 5.47 0.08 42.73 42.73
Carbohydrates (g) 11.48 7.41 0.77 19.3 17.89 1.02 0.0 0.34 0.68 0.1 11.48 7.41 0.77 19.3 17.89 1.02 0.0 0.34 0.68 0.1 117.98 117.98
Ash (g) 1.5 3.51 0.07 2.95 0.11 0.05 2.99 0.02 1.28 0.07 1.5 3.51 0.07 2.95 0.11 0.05 2.99 0.02 1.28 0.07 25.11 25.11
Calories (kcal) 58.798 46.948 4.038 256.2 85.322 4.648 0.0 1.352 83.0 1.26 58.798 46.948 4.038 256.2 85.322 4.648 0.0 1.352 83.0 1.26 1083.127 1083.127
Starch (g) 0.0 н/д н/д н/д н/д н/д н/д н/д н/д 0.01 0.0 н/д н/д н/д н/д н/д н/д н/д н/д 0.01 0.02 0.02
Sucrose (g) 0.17 0.14 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.17 0.14 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.64 0.64
Glucose (dextrose) (g) 0.85 0.22 0.01 0.0 н/д н/д н/д н/д н/д 0.01 0.85 0.22 0.01 0.0 н/д н/д н/д н/д н/д 0.01 2.19 2.19
Fructose (g) 1.18 0.31 0.01 0.0 н/д н/д н/д н/д н/д 0.0 1.18 0.31 0.01 0.0 н/д н/д н/д н/д н/д 0.0 3.0 3.0
Lactose (g) 0.36 0.0 0.0 22.46 н/д н/д н/д н/д н/д 0.0 0.36 0.0 0.0 22.46 н/д н/д н/д н/д н/д 0.0 45.65 45.65
Maltose (g) 0.36 0.0 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.36 0.0 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.73 0.73
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0
Water (g) 154.43 186.57 0.09 377.13 2.79 0.09 0.01 0.06 5.0 1.55 154.43 186.57 0.09 377.13 2.79 0.09 0.01 0.06 5.0 1.55 1455.42 1455.42
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 н/д 0.0 0.0 0.0
Sugars (g) 2.94 0.86 0.03 22.46 0.06 0.34 0.0 0.0 н/д 0.02 2.94 0.86 0.03 22.46 0.06 0.34 0.0 0.0 н/д 0.02 53.42 53.42
Galactose (g) 0.0 0.2 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.0 0.2 0.0 0.0 н/д н/д н/д н/д н/д 0.0 0.41 0.41
Dietary Fiber (g) 4.5 4.5 0.4 0.0 0.6 0.1 0.0 0.1 0.0 0.1 4.5 4.5 0.4 0.0 0.6 0.1 0.0 0.1 0.0 0.1 20.8 20.8
Calcium (mg) 81.279 202.079 8.075 482.51 3.516 1.12 0.72 2.316 250.6 1.09 81.279 202.079 8.075 482.51 3.516 1.12 0.72 2.316 250.6 1.09 2066.612 2066.612
Iron (mg) 1.26 5.53 0.11 0.13 1.09 0.04 0.01 0.15 0.17 0.03 1.26 5.53 0.11 0.13 1.09 0.04 0.01 0.15 0.17 0.03 17.04 17.04
Magnesium (mg) 36.316 161.255 3.3 42.7 5.157 0.812 0.03 1.028 10.2 0.921 36.316 161.255 3.3 42.7 5.157 0.812 0.03 1.028 10.2 0.921 523.439 523.439
Phosphorus (mg) 114.137 100.019 1.313 388.57 25.315 5.838 0.0 0.917 147.0 1.993 114.137 100.019 1.313 388.57 25.315 5.838 0.0 0.917 147.0 1.993 1570.203 1570.203
Potassium (mg) 546.475 1138.99 13.775 610.61 25.081 15.414 0.24 6.673 19.4 2.594 546.475 1138.99 13.775 610.61 25.081 15.414 0.24 6.673 19.4 2.594 4758.502 4758.502
Sodium (mg) 57.069 161.255 3.038 170.8 0.469 0.364 1162.74 0.233 339.2 21.338 57.069 161.255 3.038 170.8 0.469 0.364 1162.74 0.233 339.2 21.338 3833.01 3833.01
Zinc (mg) 0.71 1.08 0.01 1.71 0.16 0.04 0.0 0.01 0.64 0.01 0.71 1.08 0.01 1.71 0.16 0.04 0.0 0.01 0.64 0.01 8.75 8.75
Copper (mg) 0.086 0.265 0.004 0.043 0.033 0.002 0.001 0.006 0.008 0.002 0.086 0.265 0.004 0.043 0.033 0.002 0.001 0.006 0.008 0.002 0.901 0.901
Manganese (mg) 0.363 1.837 0.375 0.0 0.159 0.008 0.003 0.03 0.004 0.008 0.363 1.837 0.375 0.0 0.159 0.008 0.003 0.03 0.004 0.008 5.575 5.575
Selenium (mcg) 4.3 2.0 0.1 15.8 7.9 0.5 0.0 0.0 4.8 0.6 4.3 2.0 0.1 15.8 7.9 0.5 0.0 0.0 4.8 0.6 72.3 72.3
Vitamin A, IU (IU) 1077.385 19140.332 6.625 435.54 0.0 0.0 0.0 1.585 127.8 1.335 1077.385 19140.332 6.625 435.54 0.0 0.0 0.0 1.585 127.8 1.335 41581.204 41581.204
Retinol (mcg) 0.0 0.0 0.0 119.56 0.0 0.0 0.0 0.0 21.6 0.0 0.0 0.0 0.0 119.56 0.0 0.0 0.0 0.0 21.6 0.0 282.32 282.32
Vitamin A, RAE (mcg_RAE) 53.61 957.323 0.338 119.56 0.0 0.0 0.0 0.08 24.4 0.075 53.61 957.323 0.338 119.56 0.0 0.0 0.0 0.08 24.4 0.075 2310.77 2310.77
Beta Carotene (mcg) 624.295 11483.791 1.05 21.35 0.0 0.0 0.0 0.827 н/д 0.545 624.295 11483.791 1.05 21.35 0.0 0.0 0.0 0.827 н/д 0.545 24263.717 24263.717
Vitamin E (mg) 1.35 4.14 0.11 0.26 0.01 0.01 0.0 0.0 н/д 0.01 1.35 4.14 0.11 0.26 0.01 0.01 0.0 0.0 н/д 0.01 11.78 11.78
Vitamin D (IU) н/д н/д н/д 170.8 н/д н/д н/д н/д н/д н/д н/д н/д н/д 170.8 н/д н/д н/д н/д н/д н/д 341.6 341.6
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.032 н/д 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.032 н/д 0.0 0.064 0.064
Lutein + zeaxanthin (mcg) 2426.278 24898.558 0.0 0.0 4.219 0.0 0.0 1.087 н/д 0.338 2426.278 24898.558 0.0 0.0 4.219 0.0 0.0 1.087 н/д 0.338 54660.96 54660.96
Tocopherol, beta (mg) 0.02 0.0 н/д 0.0 0.02 0.0 н/д 0.0 н/д 0.0 0.02 0.0 н/д 0.0 0.02 0.0 н/д 0.0 н/д 0.0 0.07 0.07
Tocopherol, gamma (mg) 0.29 0.37 н/д 0.04 0.09 0.0 н/д 0.02 н/д 0.04 0.29 0.37 н/д 0.04 0.09 0.0 н/д 0.02 н/д 0.04 1.71 1.71
Tocopherol, delta (mg) 0.0 0.0 н/д 0.0 0.0 0.0 н/д 0.0 н/д 0.0 0.0 0.0 н/д 0.0 0.0 0.0 н/д 0.0 н/д 0.0 0.01 0.01
Vitamin C (mg) 154.3 57.4 1.0 0.0 0.0 0.3 0.0 0.1 0.0 0.0 154.3 57.4 1.0 0.0 0.0 0.3 0.0 0.1 0.0 0.0 426.0 426.0
Thiamin (mg) 0.121 0.163 0.002 0.171 0.185 0.007 0.0 0.001 0.008 0.006 0.121 0.163 0.002 0.171 0.185 0.007 0.0 0.001 0.008 0.006 1.327 1.327
Riboflavin (mg) 0.208 0.388 0.003 0.769 0.115 0.002 0.0 0.001 0.07 0.001 0.208 0.388 0.003 0.769 0.115 0.002 0.0 0.001 0.07 0.001 3.112 3.112
Niacin (mg) 1.107 1.47 0.018 0.47 1.383 0.01 0.0 0.006 0.058 0.01 1.107 1.47 0.018 0.47 1.383 0.01 0.0 0.006 0.058 0.01 9.062 9.062
Pantothenic acid (mg) 0.986 0.143 н/д 1.537 0.103 н/д 0.0 н/д 0.106 0.006 0.986 0.143 н/д 1.537 0.103 н/д 0.0 н/д 0.106 0.006 5.761 5.761
Vitamin B-6 (mg) 0.311 0.408 0.007 0.171 0.009 0.041 0.0 0.002 0.022 0.001 0.311 0.408 0.007 0.171 0.009 0.041 0.0 0.002 0.022 0.001 1.946 1.946
Folate (mcg) 108.949 395.993 1.163 21.35 42.895 0.028 0.0 0.053 1.6 0.132 108.949 395.993 1.163 21.35 42.895 0.028 0.0 0.053 1.6 0.132 1144.324 1144.324
Vitamin B-12 (mcg) 0.0 0.0 0.0 1.88 0.0 0.0 0.0 0.0 0.28 0.0 0.0 0.0 0.0 1.88 0.0 0.0 0.0 0.0 0.28 0.0 4.32 4.32
Choline (mg) 32.3 36.7 0.5 61.1 2.4 0.9 0.0 0.1 н/д 0.4 32.3 36.7 0.5 61.1 2.4 0.9 0.0 0.1 н/д 0.4 268.9 268.9
Folic acid (mcg) 0.0 0.0 0.0 0.0 36.098 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 36.098 0.0 0.0 0.0 0.0 0.0 72.195 72.195
Tryptophan (g) 0.052 0.082 н/д 0.342 0.03 0.003 0.0 н/д 0.112 0.0 0.052 0.082 н/д 0.342 0.03 0.003 0.0 н/д 0.112 0.0 1.242 1.242
Threonine (g) 0.156 0.245 н/д 0.598 0.066 0.007 0.0 н/д 0.306 0.003 0.156 0.245 н/д 0.598 0.066 0.007 0.0 н/д 0.306 0.003 2.76 2.76
Isoleucine (g) 0.138 0.306 н/д 0.726 0.084 0.009 0.0 н/д 0.44 0.003 0.138 0.306 н/д 0.726 0.084 0.009 0.0 н/д 0.44 0.003 3.413 3.413
Leucine (g) 0.225 0.449 н/д 1.153 0.166 0.014 0.0 н/д 0.802 0.006 0.225 0.449 н/д 1.153 0.166 0.014 0.0 н/д 0.802 0.006 5.631 5.631
Lysine (g) 0.242 0.347 н/д 0.598 0.054 0.008 0.0 н/д 0.768 0.005 0.242 0.347 н/д 0.598 0.054 0.008 0.0 н/д 0.768 0.005 4.044 4.044
Methionine (g) 0.069 0.102 н/д 0.342 0.042 0.005 0.0 н/д 0.222 0.002 0.069 0.102 н/д 0.342 0.042 0.005 0.0 н/д 0.222 0.002 1.567 1.567
Cystine (g) 0.052 0.082 н/д 0.085 0.052 0.002 0.0 н/д 0.054 0.002 0.052 0.082 н/д 0.085 0.052 0.002 0.0 н/д 0.054 0.002 0.657 0.657
Phenylalanine (g) 0.208 0.265 н/д 0.641 0.122 0.007 0.0 н/д 0.446 0.003 0.208 0.265 н/д 0.641 0.122 0.007 0.0 н/д 0.446 0.003 3.382 3.382
Tyrosine (g) 0.086 0.225 н/д 0.641 0.073 0.003 0.0 н/д 0.464 0.003 0.086 0.225 н/д 0.641 0.073 0.003 0.0 н/д 0.464 0.003 2.988 2.988
Valine (g) 0.225 0.327 н/д 0.811 0.098 0.01 0.0 н/д 0.57 0.004 0.225 0.327 н/д 0.811 0.098 0.01 0.0 н/д 0.57 0.004 4.09 4.09
Arginine (g) 0.329 0.327 н/д 0.342 0.098 0.023 0.0 н/д 0.306 0.005 0.329 0.327 н/д 0.342 0.098 0.023 0.0 н/д 0.306 0.005 2.859 2.859
Histidine (g) 0.104 0.122 н/д 0.342 0.054 0.004 0.0 н/д 0.322 0.002 0.104 0.122 н/д 0.342 0.054 0.004 0.0 н/д 0.322 0.002 1.901 1.901
Alanine (g) 0.173 0.286 н/д 0.427 0.077 0.005 0.0 н/д 0.244 0.003 0.173 0.286 н/д 0.427 0.077 0.005 0.0 н/д 0.244 0.003 2.43 2.43
Aspartic acid (g) 0.571 0.49 н/д 1.025 0.103 0.018 0.0 н/д 0.52 0.008 0.571 0.49 н/д 1.025 0.103 0.018 0.0 н/д 0.52 0.008 5.468 5.468
Glutamic acid (g) 0.934 0.694 н/д 2.776 0.816 0.03 0.0 н/д 1.908 0.014 0.934 0.694 н/д 2.776 0.816 0.03 0.0 н/д 1.908 0.014 14.342 14.342
Glycine (g) 0.156 0.265 н/д 0.342 0.087 0.007 0.0 н/д 0.144 0.005 0.156 0.265 н/д 0.342 0.087 0.007 0.0 н/д 0.144 0.005 2.011 2.011
Proline (g) 0.19 0.225 н/д 1.452 0.281 0.004 0.0 н/д 0.972 0.007 0.19 0.225 н/д 1.452 0.281 0.004 0.0 н/д 0.972 0.007 6.261 6.261
Serine (g) 0.208 0.204 н/д 0.47 0.122 0.007 0.0 н/д 0.48 0.004 0.208 0.204 н/д 0.47 0.122 0.007 0.0 н/д 0.48 0.004 2.988 2.988
Cholesterol (mg) 0.0 0.0 0.0 42.7 0.0 0.0 0.0 0.0 14.4 0.0 0.0 0.0 0.0 42.7 0.0 0.0 0.0 0.0 14.4 0.0 114.2 114.2
Trans Fat (g) н/д н/д н/д н/д н/д н/д н/д н/д н/д 0.0 н/д н/д н/д н/д н/д н/д н/д н/д н/д 0.0 0.0 0.0
Saturated Fat (g) 0.069 0.122 0.068 7.985 0.038 0.002 0.0 0.005 3.474 0.005 0.069 0.122 0.068 7.985 0.038 0.002 0.0 0.005 3.474 0.005 23.536 23.536
Phytosterols (mg) н/д 18.371 3.2 н/д н/д 0.112 0.0 0.488 н/д н/д н/д 18.371 3.2 н/д н/д 0.112 0.0 0.488 н/д н/д 44.341 44.341
Monounsaturated Fat (g) 0.017 0.02 0.018 3.459 0.021 0.0 0.0 0.005 1.746 0.049 0.017 0.02 0.018 3.459 0.021 0.0 0.0 0.005 1.746 0.049 10.674 10.674
Polyunsaturated (g) 0.069 0.347 0.089 0.854 0.096 0.005 0.0 0.006 0.132 0.018 0.069 0.347 0.089 0.854 0.096 0.005 0.0 0.006 0.132 0.018 3.232 3.232