I adapted this from a recipe that Rachael Ray made on her daily tv show. She used full fat cheeses, 4 cups of broccoli (or rabe, or broccolini), 2 tbsp EVOO and 3 tbsp of butter. I also used spelt flour instead of the wheat flour. I cut the fat by 2 tbsp and used reduced fat cheese from Cabot’s. It melts well and has a nice taste. I can just imagine how many calories and how much fat is in the original. I know I cut the calories down to around 400 for a serving. Fat I have no idea. Not really paying much attention to the fat content, more trying to watch my sugar and fiber and trying to add more veggies to things.
This was very good.
Mac and 3 Cheeses with Broccoli
2 cups broccoli, chopped (original called for 4 cups)
1 lb whole wheat penne
1 tbsp extra virgin olive oil
2 tbsp unsalted butter
2 shallots, finely chopped
4 cloves garlic, finely chopped
1 small red bell pepper (mini bell), seeded and diced
2 tbsp flour (I used spelt flour)
2.5 cups 1% milk (original called for whole milk)
1.5 cups Cabot 50% Reduced Fat Cheddar Cheese
1 cup Cabot Reduced Fat Monterey Jack Cheese (original called for full fat cheeses)
1/2 cup Parmigiano Reggiano (original called for 1 cup)
Salt and pepper
Bring a few inches of water to a boil. Salt the water and parboil the broccoli for 2-3 minutes. Drain well and place in a bowl with some ice to shock the broccoli and stop the cooking.
Bring a large pot of water to a boil. Add salt and the pasta and under-cook it by 2 minutes. Drain. (original called for preheating the oven at this stage. I didn’t do it because I didn’t bake the mac n cheese).
Heat a sauce pot over MED heat with oil and butter. Saute shallots, garlic, and red pepper for 2-3 minutes then add the flour and stir for 1 minute. Whisk in milk and season with salt and pepper, melt in cheeses, except the parmigiano.
Combine pasta with broccoli, and the sauce, and cook for another 2 minutes in the pot. Top with parmigiano and sprinkle with some parsley or other herb if you wish.
If you are not on a diet or plan of some type, use full fat cheeses. If using the reduced fat cheeses than a full serving of this is less than 400 calories and has 6g of fiber.
Yield: 6 servings
Source: Rachael Ray Show 1/2/12
Posted by RisaG 1/10/11