MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"A kitchen without a knife is not a kitchen."
Masaharu Morimoto, Chef

The refrigerator light goes on...

Mac and cheese as a complete meal. The chicken adds a little bit more protein, and paired with a salad or a vegetable, this is a simple one pot meal you can make in 20 minutes.

Do you put salt in the pasta water?

Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).

There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.


 

Smoked Gouda Mac and Cheese



Servings = 2 | Serving size =2 ounces pasta with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftovers are good. Reheat gently after adding 1- Tbsp. of 2 % milk per serving.

Serve with Shredded Brussels Sprouts or Sauteed Spinach or Roasted Acorn Squash or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Shredded Brussels Sprouts - Low Sodium Version

4 quarts water
4 ounces whole wheat or gluten-free penne pasta
1 large egg
1/4 cup 2% milk
2 1/2 ounces smoked gouda (grated)
6 ounces boneless skinless chicken breast (cubed)
1/8 tsp salt
fresh ground black pepper (to taste)

Place the water in a medium stock-pot over high heat and bring to a boil. Add the pasta and cook until nearly done.

Do not overcook the pasta should be cooked al dente.

While the pasta is cooking, combine the egg, milk, smoked gouda cheese and salt in a small glass mixing bowl.

Whisk until blended.

After about 8 minutes, begin checking the pasta for tenderness. When it is just finished cooking and there is still a little bit of chewiness, add the chicken to the pot with the pasta.

Remove from the heat and let the pot stand for about 8 to 10 minutes until the chicken is cooked through. Stir occasionally.

Drain the pasta and chicken well and return it to the pot.

Add the cheese to the pot and place the pot over medium heat. Stir well until the cheese is completely melted and creamy. Don't let the mixture boil, but when the sauce is very thick, remove from the heat.

Add fresh ground black pepper to taste, stir, and serve immediately.

Nutrition Facts

Serving size = 2 ounces pasta with sauce

Servings = 2

.

Amount Per Serving

Calories 469 Calories from Fat 131
  % Daily Value
Total Fat 15g 25%
    Saturated Fat 7g 30%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 197mg 66%
Sodium 546mg 25%
Total Carbohydrates 46g 15%
    Dietary Fiber 5g 16%
    Sugars 1g  
Protein 41g  
Vitamin A 8% Vitamin C 4%
Calcium 33% Iron 18%
Vitamin K 1 mcg Potassium 466 mg
Magnesium 122 mg