Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
One 6-ounce box all-natural macaroni & cheese
1/4 cup 1% lowfat milk
2 tablespoons canola oil
Half of a 15-ounce can black beans or red beans, drained and rinsed
1 cup frozen corn kernels, thawed
2 to 4 tablespoons salsa
Prepare the macaroni as directed, using 1% lowfat milk and substituting 2 tablespoons canola oil for the suggested 4 tablespoons of butter or margarine.
Return the macaroni to the pan. Add the beans, corn, and salsa and stir to combine.
Heat through and serve in a lunch box thermos.
Tip: Pour boiling water into your lunch box thermos to warm through. Pour out the water, dry with a paper towel, and then fill with hot mac & cheese.
Nutrition Information per Serving: 290 calories, 10g total fat (2g saturated, 0.7g omega-3), 500mg sodium, 43g carbohydrate, 4g fiber, 10g protein
Kitchen Notes
• Beans, especially black beans, are one of the highest antioxidant foods around (and you thought blueberries were the only super food!). We use them, along with corn kernels and salsa, to pump up the flavor and the nutritional GPA of macaroni and cheese.
• Other fun mix-ins for this mac & cheese makeover include frozen peas (thawed) and a can of skinless, boneless pink salmon (flaked) … or leftover diced chicken and cooked broccoli (for a Chicken Divan flare).
• When you drain and rinse a can of beans or vegetables, you wash away about 40% of the sodium.
• Freeze leftover beans in a resealable plastic bag for later use.
