Departments: The Hungry Heart: Lower Sodium Recipes
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.
Serves 6; ½ cup per serving
4 ounces dried whole-grain elbow macaroni
½ cup grated low-fat mild Cheddar cheese
½ cup fat-free ricotta cheese
⅓ cup fat-free sour cream
¼ cup fat-free milk
1 large egg white
2 tablespoons grated onion
1 tablespoon shredded or grated Parmesan cheese and 1 teaspoon shredded or grated Parmesan cheese, divided use
1 teaspoon Worcestershire sauce (lowest sodium available)
½ teaspoon no-salt-added all-purpose seasoning blend
1 medium Italian plum (Roma) tomato, cut into 6 slices
1 tablespoon plain dry bread crumbs (lowest sodium available)
¼ teaspoon garlic powder
Preheat the oven to 375°F. Lightly spray a 1-quart baking dish or 9 × 5 × 3-inch glass or ceramic loaf pan with cooking spray.
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
Meanwhile, in a medium bowl, stir together the Cheddar, ricotta, sour cream, milk, egg white, onion, 1 tablespoon Parmesan, the Worcestershire sauce, and seasoning blend. Stir in the pasta. Spoon into the baking dish. Arrange the tomato slices on top.
In a small bowl, stir together the bread crumbs, garlic powder, and the remaining 1 teaspoon Parmesan. Sprinkle over the casserole. Lightly spray with cooking spray.
Bake for 30 to 35 minutes, or until heated through and golden brown around the edges.
Nutrients per Serving
- Calories 143
- Total Fat 2.5 g
- Saturated Fat 1.5 g
- Trans Fat 0.0 g
- Polyunsaturated Fat 0.0 g
- Monounsaturated Fat 0.5 g
- Cholesterol 10 mg
- Sodium 157 mg
- Carbohydrates 19 g
- Protein 10 g
1½ starch, 1 lean meat