Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Kids love this.
Diet Types: Dairy Free, Vegan, Vegetarian
Ingredients:
  • 1 teaspoon canola oil
  • 1 tablespoon water
  • 1/8 cup unbleached white flour
  • pinch of Cayenne pepper
  • 1/2 teaspoon dry mustard
  • 1-1/2 cups plain soy milk, heated
  • 1/2 cup shredded soy Swiss cheese
  • 3-1/2 cups cooked elbow macaroni
  • 1 tablespoon whole wheat bread crumbs
  • salt and black pepper to taste
  • 1/2 cup shredded soy Cheddar cheese
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat oven to 350°. Lightly coat a 1-1/2 quart casserole with non-stick cooking spray and set aside. In a large, heavy saucepan over medium heat, heat water and oil until bubbling. Stir in flour, Cayenne and mustard. Stir frequently with a wire whisk for 3 minutes (sauce may lump at this stage.) Over the course of 5-7 minutes, add hot milk, whisking constantly (sauce should continue bubbling as you add the milk, or you're adding the milk too quickly.) If necessary, after all the milk is added, continue to cook for about 2-4 minutes, until the sauce is the consistency of thick cream. Season with salt and pepper to taste. Remove from heat and stir in 1/4 cup of the cheddar cheese and all the Swiss cheese. Pour macaroni into a prepared casserole and top with the sauce and toss well to coat all the macaroni. Sprinkle remaining 1/4 cup cheddar and breadcrumbs on top, bake for 30 minutes or until lightly browned and bubbly.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 211
    Calories from Fat 51
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 1g4%
      Mono Fat 2g 
      Poly Fat 1g 
    Sodium 241mg10%
    Total Carbs 29g10%
      Dietary Fiber 2g8%
    Protein 11g 
    Iron13%
    Calcium19%
    Vitamin C0%
    Vitamin E6%
    Vitamin A4%
    Vitamin B-65%
    Pantothenic acid1%
    Niacin9%
    Riboflavin29%
    Thiamin20%
    Folate16%
    Selenium36%
    Manganese20%
    Copper10%
    Zinc4%
    Potassium3%
    Phosphorus11%
    Magnesium10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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