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HEART Insight:
doi: 10.1097/01.HEARTI.0000446615.96876.2b
Departments: The Hungry Heart: Lower Sodium Recipes

Three-Cheese Macaroni Bake

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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, while supplies last.

Serves 6; ½ cup per serving

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Cooking spray

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

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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.

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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

Fiber 2 g

Sugars 4 g

Protein 10 g

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Dietary Exchanges

1½ starch, 1 lean meat

© 2014 by the American Heart Association