Low Fat & Low Calories Macaroni and Cheese

Recipe: Healthy Macaroni and Cheese With Tomatoes and Basil

Summary: Macaroni and cheese is often viewed as a high calorie over-processed boxed meal. However, it can be a low fat and reduced calorie meal that’s easy to make.


  • 1 3/4 cups uncooked elbow macaroni
  • 1 tablespoon soft or liquid margarine (You can use Olive oil)
  • 2 tablespoons flour
  • 1 1/4 cups skim milk (Soy milk is a good alternative)
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon fresh ground pepper
  • 1 teaspoon Low Sodium Worcestershire sauce
  • 1/8 teaspoon hot sauce
  • 1 1/2 cups grated reduced-fat cheddar cheese
  • 3 tablespoons small cherry tomatoes, cut in half
  • 1/4 teaspoon basil


  1. Cook your pasta by following the directions on the package. (7 min. to cook “al dente”. Al dente pasta has a lower glycemic index than slimy pasta). Don’t add salt.
  2. After the macaroni are thoroughly cooked, strain and set them aside.
  3. Next, in a regular sized pan, melt the margarine and add the flour and milk.
  4. You’ll need to cook the flour for 1-5 minutes. Make sure it’s free of lumps.
  5. Turn off the heat and add the dry mustard, pepper, hot sauce and Worcestershire sauce.
  6. Then, stir in the cheddar cheese and allow it to melt. Add macaroni.
  7. Turn the macaroni mixture out into a oven-safe casserole and then sprinkle some grated low fat Parmesan cheese, add cherry tomatoes and basil.
  8. [Optional] You can bake it in the oven for 20-30 min at 350°. Rest for five minutes before serving

Quick notes

Your body will benefit from the calcium in the cheese and the skim milk. Also, the dish is low-sodium, and the tomatoes provide plenty of vitamins and antioxidants while basil is good for your heart.

With this macaroni and cheese recipe, you’ll provide a tasty meal for your family with numerous health benefits.

Preparation time: 5 minute(s)

Cooking time: 20 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Culinary tradition: Italian

Calories: 253

Fat: 8.5

My rating 4 stars:  ★★★★☆ 1 review(s)

By Mediterranean Book
Published: April 13,2012