Recipes ofStephanie Searor, MS RD LDN RYT-200

Registered dietitian

Dietitian passionate about helping people fall back in love with their bodies and their relationship with food

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Rainy Day Pasta & Cheese

Tuesday, August 27, 2019
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Portions
6

Grown up version of everyone's favorite, made on the stovetop (no need to bake!)

Ingredients
or4 cups shells of pasta, whole-wheat, cooked (420 g)
or1/2 cup, chopped of onions, raw (80 g)
or3 tbsps of butter, salted (43 g)
or1/4 cup of wheat flour, white, all-purpose, enriched, unbleached (31 g)
or1 cup, shredded of cheese, cheddar (113 g)
or4 tbsps of cheese, cream, low fat (60 g)
or1 tsp of spices, nutmeg, ground (2 g)
or4 cups of milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D (980 g)
or1 tsp of salt, table (6 g)
or1 tsp, ground of spices, pepper, black (2 g)
Preparation
1.
Cook the pasta in boiling water until it's still a little chewy (al dente). Drain and set to the side.
2.
In a medium pan, saute the onions in the butter until the onions are translucent. Add the flour and cook for 5 minutes, or until it starts to get bubbly and the color of peanut butter.
3.
Slowly whisk in the milk, season with the nutmeg, salt, and pepper.
4.
Add the cream cheese first, mixing until it's melted. Then, add the cheddar cheese and the pasta, and stir to combine.
5.
Taste and add seasonings as needed. Serve or eat straight out of the pan with a spoon if you're feeling spicy!
Nutritional information
Per 100 gPer portion (290 g)% DRI
Energy125 kcal362 kcal18 %
Fat6 g18 g28 %
Fatty acids, total saturated4 g10 g52 %
Cholesterol18 mg52 mg17 %
Sodium234 mg676 mg28 %
Carbohydrate12 g36 g12 %
Sugars1 g2 gremove
Fiber1 g3 g13 %
Protein5 g16 gremove