Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers, and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.


"A kitchen without a knife is not a kitchen." -Masaharu Morimoto, Chef

The refrigerator light goes on...

Mac and cheese can be a complete meal. This recipe starts with the cooked onions as the vegetable and pairs that with whole grain pasta and a bit of chicken and a strongly-flavored cheese for a great dinner.

The chicken and gouda bring a big umami flavor to the dish and the onions add just a touch of sweetness. It is a simple meal you can make in about 20 minutes active cooking time.

This recipe makes great leftovers, and you should make a double (or even a quadruple) batch so that you have a dinner later in the week.


Smoked Gouda Mac and Cheese

Servings: 2 | Serving size: 2 ounces pasta with sauce

Cooking Time: 30 Minutes

This recipe can easily be multiplied, and leftovers are great. Reheat gently.

Smoked Gouda Mac and Cheese


4 quarts water
4 ounces whole wheat or gluten-free elbow pasta
1 tsp olive oil
1 large white onion (diced)
1 large egg
1/4 cup 2% milk
3 ounces smoked gouda (grated)
4 ounces boneless skinless chicken thighs (cubed)
fresh ground black pepper to taste

Place the water in a medium stock-pot over high heat and bring to a boil.

Add the pasta and cook for 12 to 15 minutes.  Do not overcook – the pasta should be cooked al dente.

Place the olive oil in a large skillet over high heat.

Add the diced onion and cook for 7 to 8 minutes.  Stir frequently.

Add the chicken and cook for 7 to 8 minutes until cooked through.  Stir frequently.

Combine the egg, milk and cheese in a small glass mixing bowl.

Whisk until blended and set aside.

When the pasta is done and the chicken is cooked, drain the pasta and add it to the pan with the chicken and onions.

Reduce the heat to low and fold together gently.

Add the egg and cheese mixture and fold in gently until the cheese is melted.

Add fresh ground black pepper to taste, stir and serve immediately.

Nutrition Facts

Serving size: 2 ounces pasta with chicken and sauce

Servings: 2

Amount Per Serving

Calories 521 Calories from Fat 189
% Daily Value
Total Fat 21g 26%
    Saturated Fat 10g 47%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 198mg 66%
Sodium 461mg 20%
Total Carbohydrates 51g 19%
    Dietary Fiber 6g 16%
    Sugars 7g
Protein 34g
Vitamin A 7% Vitamin C 6%
Calcium 10% Iron 4%
Vitamin K 4mcg Potassium 204mg
Magnesium 46mg