Introducing the Skillet Broccoli Mac and Cheese: A Delicious and Diabetes-Friendly Twist on a Classic Comfort Food
Mac and cheese are undeniably classic comfort foods that bring back fond memories of family gatherings and cozy evenings. And just because you have diabetes doesn’t mean you have to give up on enjoying this delicious dish. We’ve developed a diabetes-friendly version of mac and cheese that incorporates plenty of veggies, keeps sodium and saturated fat in check, and still delivers all the creamy, cheesy goodness that makes this dish irresistible.
To make this Skillet Broccoli Mac and Cheese, you’ll need the following ingredients:
– 4 cups of broccoli
– 10 ounces of whole wheat penne pasta
– ¾ teaspoon of kosher salt
– 1 cup plus 3 tablespoons of shredded cheddar cheese
– 1 ¾ cups of low-fat milk
– ½ teaspoon of smoked paprika
– 2 tablespoons of butter
– 3 tablespoons of parmesan cheese
– 2 tablespoons of flour
– 3 tablespoons of panko bread crumbs
First, start by preheating your oven to 425 degrees Fahrenheit. While the oven is heating up, cook the whole wheat penne pasta according to the package instructions until it is al dente, which usually takes about 8-9 minutes.
Next, chop the broccoli into florets, approximately 4 cups. Broccoli is an excellent addition to this mac and cheese because it adds fiber and contains vitamin K, which can help reduce the risk of heart disease, a concern for individuals with diabetes.
Add the broccoli florets to the boiling pasta during the last minute of cooking. This blanching process will partially cook the broccoli, but it will continue to soften and cook through when the dish bakes in the oven.
Drain them in a colander after you’ve cooked the pasta and blanched the broccoli. Wipe the pot clean and prepare to make the roux, a butter and flour mixture that gives mac and cheese a creamy texture.
Melt 2 tablespoons of butter in the pot over medium heat. Once melted, sprinkle in 2 tablespoons of flour and whisk them together until the mixture turns a golden brown. This toasting process adds depth of flavor to the sauce.
Slowly whisk in 1 ¾ cups of low-fat milk, a little at a time, until the mixture becomes smooth and creamy. Add a pinch of kosher salt and ½ teaspoon of smoked paprika and whisk them in to incorporate the flavors.
It’s time to add the cheese! Stir 1 cup of shredded cheddar cheese and 3 tablespoons of parmesan cheese. Keep stirring until the cheese melts and becomes beautifully incorporated into the sauce. Remember, the hallmark of a good mac and cheese sauce is that cheese ribbon when you lift the pot. Once you see that, you know you’re on the right track.
Now it’s time to mix in the cooked pasta, ensuring that every piece is nicely coated with the luscious cheese sauce. Prepare a cast iron skillet by greasing it lightly with cooking spray, then pour in the mac and cheese mixture. Spread it out evenly to ensure even baking.
To add some extra cheesy goodness and a delightful crunch, sprinkle 3 tablespoons of shredded cheddar cheese over the top. For an additional texture layer, you can add 3 tablespoons of panko bread crumbs.
Transfer the skillet to the preheated oven and bake for approximately 20 minutes or until the cheese is melted and bubbly in spots. Be prepared for your kitchen to be filled with the irresistible aroma of cheesy goodness!
Finally, remove the skillet from the oven and let it cool slightly before serving. The Skillet Broccoli Mac and Cheese are gooey, creamy, and perfectly balanced. With three carb servings or 45 grams of carbs per serving, it falls within the recommended range for individuals with diabetes.
Every bite is a harmonious blend of the creamy cheese sauce, the tender pasta, and the surprise of the broccoli dispersed throughout. Adding broccoli boosts the fiber content and adds a delightful twist to this classic dish. It’s a mac and cheese that doesn’t compromise taste or healthfulness.
So, the next time you’re in the mood for some comfort food, try this Skillet Broccoli Mac and Cheese. It’s a diabetes-friendly version that captures the essence of the classic dish while incorporating healthy ingredients. It’s the perfect balance of indulgence and well-being, and it just might become your new favorite way to enjoy mac and cheese!
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Source Description
Broccoli—just like pasta—makes a tasty pairing with sharp Cheddar. We’ve combined all three ingredients in a homey casserole baked in a cast-iron skillet. Replacing some of the pasta in the dish with vegetables makes it more nutritious and helps you cut down on carbs.
#Broccoli #MacandCheese #Recipe #HowTo #Diabetes #EatingWell
00:00 Introduction
00:32 Ingredients
01:00 Pasta & Broccoli
03:18 Roux
05:30 Combine in Skillet
07:12 Final Result
07:54 Taste Test
Get the recipe for Skillet Broccoli-Cheddar Mac & Cheese: https://www.eatingwell.com/recipe/7907892/skillet-broccoli-cheddar-mac-cheese/
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Diabetes-Friendly Comfort Food: Skillet Broccoli-Cheddar Mac & Cheese | EatingWell
