2 cheesy comfort foods made lighter

These classic cheesy dishes are favourites in many homes. However, they can be quite heavy and filling -- not to mention unhealthy. Here are a few recipes to make these dishes lighter:

Reduced-fat cheddar, cream cheese and 1% milk slim this classic way down while retaining plenty of oozy cheese sauce.

Preparation time:  5 minutes
Cooking time:  20 minutes
Serves:  6

Ingredients:

• 500 g (2 c) small dry elbow macaroni, preferably whole-grain
• 45 g (3 tbsp) all-purpose flour
• 500 ml (2 c) low-fat 1% milk
• 5 ml (1 tsp) Dijon mustard
• 5 ml (1 tsp) Worcestershire sauce
• 2 ml (1/2 tsp) paprika
• 2 ml (1/4 tsp) salt
• 1 ml (1/8 tsp) ground black pepper
• Pinch of ground nutmeg
• 50 g (1/4 c) reduced-fat cream cheese
• 350 g (1 1/2 c) shredded reduced-fat cheddar cheese

Method:

1. Cook the macaroni according to the package directions; drain.
2. Meanwhile, put the flour in a large pot over medium heat and gradually whisk in the milk. Whisk in the mustard, Worcestershire, paprika, salt, pepper and nutmeg. Reduce the heat to low and whisk in the cream cheese until melted. Remove from the heat and whisk in the cheddar until melted.
3. Add the drained macaroni and stir until well coated.

• Add 125 millilitres (1/2 cup) steamed, drained and chopped kale to the macaroni in step 3.
• Replace the cream cheese with 50 millilitres (1/4 cup) fat-free fromage blanc, for an even better calorie benefit.

Nutritional information per serving:

• 292 Calories
• 9 g Fat (5 g Saturated Fat)
• 36 g Carbs
• 16 g Protein
• 1 g Fibre
• 30 mg Chol
• 446 mg Sodium
• 519 mg Calcium

Preparation time:  10 minutes
Cooking time:  15 minutes
Serves:  12

• 350 g (1 1/2 c) low-sodium salsa (mild, medium or hot)
• 1 bag (375 g/13 oz) baked no-salt tortilla chips
• 500 g (2 c) shredded reduced-fat Cheddar Jack cheese
• 1 can (450 g/15 oz) small pink beans or pinto beans, rinsed and drained
• 115 g (1/2 c) finely chopped red peppers
• 1/2 avocado, pitted and finely chopped

Method:

1. Preheat the oven to 175°C (350°F.)
2. Put the salsa into a sieve or colander, spread into a thin layer, and let drain while you prepare and assemble the other ingredients.
3. Spread a layer of chips in a 30 x 20-centimetre (13 x nine-inch) baking pan. Scatter on one-fourth (125 grams or 1/2 cup) of the cheese, one-third (150 grams or five ounces) of the beans, one-third (35 millilitres or 2 1/2 tablespoons) of the peppers, and one-third (125 grams or 1/2 cup) of the drained salsa. Repeat with two more layers of chips, cheese, beans, peppers and salsa. Top with the final third (125 grams or 1/2 cup) of cheese.
4. Bake until the cheese melts and the chips brown on the edges, 15 to 20 minutes. Scatter on the avocado and let stand for two minutes before serving.

Nutritional information per serving:

• 222 Calories
• 6 g Fat (3 g Saturated Fat)
• 32 g Carbs
• 0 g Protein
• 4 g Fibre
• 10 mg Chol
• 264 mg Sodium
• 1343 mg Calcium

Now you know two great recipes to make a few classic cheesy dishes a bit healthier! Feel free to get even more creative to make the dishes your own!