Mac n' cheese, deconstructed!

A while ago, my younger sister asked me to deconstruct mac n' cheese.  I thought she was nuts!  After all, melted cheese, butter, and cream is what makes this pasta dish the ultimate comfort food.  I wasn't sure I could effectively eliminate much of all that luscious goodness and still create a dish that satisfied the palate.

My experiments began with a hard look at the “blue box.”  What was it about this concoction that kids loved?   One day, I tried adding only half of the cheese packet, and a little more milk and butter.  No one noticed!  The" light bulb" went on.  Maybe it wasn't the cheese, but the creamy sauce, that kids loved.

Obviously, if the cheese flavor had not been essential to the dish, a healthy transformation would have been much easier.  Cheese is high in fat.  But some reduced-fat cheeses are rubbery, and don't melt well.  If the sauce was creamy enough, however, just a hint of cheese was actually more delicious and more satisfying than the cloying sauce created by the blue box.  Bacon, spinach, garlic, and onions added even more depth of flavor.  

Of course, the cheeses and other ingredients I add are only suggestions.  Use the cheeses and vegetables your family prefers.  After all, they have to eat it!

Jane’s bacon and spinach mac n’cheese

4 c. pasta, cooked and drained

4-6 strips bacon, fried and crumbled

1-2 c. frozen chopped spinach, thawed and drained

1 can cheddar cheese soup

1 c. finely chopped yellow onion

1 c. shredded sharp cheddar cheese

1 c.  shredded Parmesan cheese

½ c. shredded Monterey or Pepper Jack cheese

1  c. half and half

1 TB. minced garlic

Salt and pepper to taste

Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

In a large saucepan, fry the bacon.  When crispy, remove the bacon from the pan and let drain on a paper towel.  To the bacon drippings, add the onion and sauté until translucent.  Add the garlic and spinach, and cook another two minutes.  Add the soup and cream, and blend well.   Add the cheese, and stir.  Let simmer until all of the cheese melts and the mixture is smooth.  If you prefer a thinner cheese mixture, add more milk.

Remove the pan from the heat.  Add the macaroni, and one-half of the crumbled bacon.  Stir well.  (If you prefer more veggies, add them at this point.)  Cover, allowing the pasta to warm. Toss with the remaining bacon and serve.

Jane’s bacon and spinach mac n’ cheese, deconstructed

4 c. pasta, cooked and drained 

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting any type of pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include spaghetti squash, zucchini ribbons, rice pasta, quinoa, whole grain pasta, and black bean pasta.  Gluten-free pasta can also be used.

4-6 strips bacon, fried and crumbled 

>Fat alert:  Bacon is high in fat.  In this recipe, crumbled bacon and bacon fat are used.  The crumbled bacon may be replaced with turkey bacon or crisped Prosciutto.  In the alternative, the bacon may be replaced with a lean ham, ground turkey or chicken, or simply eliminated. Bacon fat is used to sauté the onions, garlic, and spinach,  and may be replaced with vegetable oil or a light touch of any cooking spray. 

1-2 c. frozen spinach, thawed and drained

1 can cheddar cheese soup

>Fat  alert:  Cheddar cheese soup is high in fat.  Fortunately, many alternatives are available.  Campbell’s makes a "Health Request" cheddar cheese soup, as well as a 98% fat-free broccoli cheese soup.  (If that is your selection, you may want to substitute broccoli for spinach.)  In the alternative, use 2 cups of reduced-fat chicken or vegetable stock thickened with cooked cauliflower puree.  Vegetable stock thickened with corn starch, gelatin, or Agar Agar may also be used.

>Health alert:  Cheddar cheese soup is also high in salt.  If this is a dietary concern, the best option may be to make your own.  Then you can control the salt content.  See the recipe below.

>Health alert:  Cheddar cheese soup is usually made with dairy products, and sometimes, contains wheat.  If either is a dietary concern, seek a vegan version of the soup or make your own, using appropriate dairy-free and/or gluten-free products.

>Ingredient alert:  Cheddar cheese soup adds a creamy and thicker texture to this recipe.  If it is replaced, it may be necessary to add more cheese or use a thickening agent.  (See the suggestions above.)

1 c. finely chopped yellow onion

1  c. shredded sharp cheddar cheese 

>Fat alert:  Cheese is high in fat.  Fortunately, low or reduced-fat versions of shredded cheddar are available.  In the alternative, the amount of cheese may be reduced by half.

>Health alert:  Cheese is high in salt.  If salt is a concern, check the labels carefully. In the alternative, a lower-salt cheese, such as fresh mozzarella, may be used.   Check the labels carefully.

>Health alert:  Many cheeses are made from dairy products.  If dairy is a dietary concern, vegan cheeses that melt well are available.

>Ingredient alert:   Some lower-fat cheeses may melt more slowly, or not at all. Test a low or no-fat selection by putting a small amount in milk and microwaving it for a minute.   In the alternative, a low or no-fat ricotta, cottage, or cream cheese may be mixed with a small amount of cheddar to maintain the melting, creamy texture.

1 c.  shredded Parmesan cheese

>Fat alert:  Parmesan cheese is high in fat, but reduced-fat varieties are available.  In the alternative, the amount used may be reduced by up to a half.

>Health alert:  Parmesan cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced by up to half, or a lower sodium cheese may be used.

>Health alert:  Parmesan cheese is a dairy product.  If this is a concern, vegan substitutes are available. 

1 c. half and half

>Fat alert:  Half and half is high in fat.  Reduced and no-fat versions are available.  In the alternative, the half and half may be replaced with any variety of milk.

>Health alert:  If dairy products are a health concern, the half and half may be replaced with a soy milk product.  In the alternative, boil cauliflower in vegetable broth and puree. 

1 tsp. minced garlic

Salt and pepper to taste
Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

Low-fat condensed cheese soup

4 c. reduced-fat or fat-free chicken or vegetable broth

1 tsp. seasoning salt

1 can fat-free evaporated milk

2 c. low or no-fat shredded cheddar cheese

¼-1/2 c. thickening agent

1 tsp. seasoning salt

Pinch cayenne pepper or crushed red chili peppers

Optional:  2 TB. light beer

In a sauce pan, bring the broth, evaporated milk, and thickening agent to a boil.  Remove from the heat.  Add the cheese and spices, and stir until well blended.  Cover and let sit until the mixture thickens, about five minutes. (Note:  A can of soup usually contains about two cups.)