This recipe has Sodium as 120% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.5% of RDA
• Calories: 44.9% of RDA
• Carbs: 19.1% of RDA
• Fat (total lipid): 70.7% of RDA
• Fiber: 11.2% of RDA
• Fructose: 2.5% of RDA
• Protein: 38.8% of RDA
• Sodium: 120% of RDA
• Sugar: 36.9% of RDA
• Vitamin A (IU): 67.3% of RDA
• Vitamin B6: 11.5% of RDA
• Vitamin C: 8.0% of RDA
• Iron: 5.4% of RDA
• Magnesium: 24.1% of RDA
• Manganese: 11.5% of RDA
• Niacin: 9.1% of RDA
• Potassium: 11.0% of RDA
• Zinc: 36.2% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 375 F.
Preparing the Pasta
2.
In a large pot of salted water, cook the pasta according to package directions for al dente.
Preparing the Macaroni
3.
In a large. heavy skillet, melt the buttery spread, then add the onion and cook over low heat for 2 minutes.
4.
Add the flour and cook 1 minute or until flour is golden and well-combined.
5.
Whisk in milk and broth, raise heat to medium-high until it comes to a boil, then cook an additional 5 minutes or until smooth and thick. Season with salt and pepper if desired.
6.
Remove from heat, add cheese, and stir until melted. Stir in the cooked pasta until mixed well.
7.
Lightly oil/spray the muffin tin so the macaroni cups don't stick. Spoon macaroni mixture into each slot, making sure it is packed tight.
8.
Top with the breadcrumbs and parmesan and tomato slices.
Baking the Macaroni
9.
Bake 15-20 minutes, then broil a few minutes until the breadcrumbs are golden.
NOTES, TIPS, TRICKS, HINTS, ETC:
If you want the mac and cheese to be gluten-free, just be sure to use your favorite variety of gf pasta and breadcrumbs. If gf breadcrumbs are not available, just toast slices of gluten-free bread and then pulse in a food processor until you get breadcrumbs.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 897
Protein 43.6 g
Carbohydrates 52.5 g
Iron 1.01 mg
Fiber 3.13 g
Calcium 34.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
