Microwave Mac & Cheese with Broccoli

serves 4broccoli mac and cheese

Ingredients

2 Tbsp. butter, unsalted

4 Tbsp. whole wheat flour

1 small onion, chopped

2 C skim milk or nondairy milk such as soy, coconut, hemp

1 cup cheddar cheese, grated

1 small head of broccoli, broken into florets, stems chopped

freshly ground black pepper, to taste

salt, to taste

 

1 cup whole wheat macaroni

1½ cups water

Instructions

  1. Combine butter and onion with a pinch of salt in microwavable container. Microwave in 30 second intervals until onions are soft. About 2 minutes total.
  2. Add the flour, mix, and microwave another 30 seconds.
  3. Add milk, whisk to combine, and microwave 1 minute at a time until thickened.
  4. Remove container from microwave and stir in cheese.
  5. In another microwavable container combine macaroni, broccoli and water and microwave for 2 minutes. Stir and cook another 1 minute. Continue to cook in 30-second intervals until macaroni and broccoli are tender.
  6. Combine cheese sauce with macaroni and broccoli, season to taste with salt and pepper and microwave another 30 seconds to heat through.

NUTRITIONAL INFORMATION

1 cup per serving, 1 serving contains: Calories (kcal) 347, Fat (g) 17

Saturated Fat (g) 10, Cholesterol (mg) 51, Carbohydrates (g) 35

Dietary Fiber (g) 4, Total Sugars (g) 8, Protein (g) 17, Sodium (mg) 386