Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.
"They take great pride in making their dinner cost much; I take my pride in making my dinner cost so little." -Henry David Thoreau, Author
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Using whole wheat pasta won't add any calories but will add a nutty flavor and a lot of fiber.
Blending and melting the cheese and milk with the cornstarch first helps to make a creamy sauce.
Thickening Agents - Cornstarch
Cornstarch is actually a flour. It is the endosperm of corn kernels that has been dried and ground, much the same way that wheat flour is made (in England cornstarch is actually called cornflour). Like other flours, cornstarch makes a good thickening agent.
It is frequently used in Asian cooking and a clear sheen is typical of sauces thickened with cornstarch. When used in baking, it helps produce a finer texture as well as a silky sheen.
There is, however, little similarity to wheat flour when using cornstarch to thicken sauces. There are a few rules for using cornstarch properly:
It has twice the thickening power of wheat flour and it produces a clearer sauce.
When starting with an acidic liquid (juices, vinegars, wines), the thickening power will be about half.
It is best to mix it with water before incorporating it into a sauce, as it clumps easily.
If the sauce is overheated or overstirred, it will begin to breakdown and lose thickening power.
Place the water in a medium stock-pot over high heat and bring to a boil. Add the pasta and cook until done. Do not overcook – the pasta should be cooked al dente.
While the pasta is cooking, combine the egg substitute, cornstarch, 1 % milk, reduced-fat cheddar cheese and salt in a small glass mixing bowl.
Place the mixing bowl in the microwave and heat on high in 30-second intervals until hot. Whisk with a fork after each 30-second interval. Do not allow the mixture to get so hot that it boils.
When the pasta is done, drain well and return it to the pot. Add the cheese mixture and mix well until the cheese is completely melted and creamy.
Add fresh ground black pepper to taste and serve immediately.
Nutrition Facts
Serving size = 2 ounces pasta
Servings = 4
Amount Per Serving
Calories 304
Calories from Fat 36
% Daily Value
Total Fat 4g
6%
Saturated Fat 2g
10%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 9mg
3%
Sodium 340mg
14%
Total Carbohydrates 46g
14%
Dietary Fiber 2g
7%
Sugars 1g
Protein 19g
Vitamin A 4%
Vitamin C 1%
Calcium 21%
Iron 14%
Vitamin K 0 mcg
Potassium 218 mg
Magnesium 42 mg
Dr. Gourmet Healthy Recipes : Main Course : Creamy Mac and Cheese
