Recipes · American · Pasta
Macaroni and Cheese
One serving has 825 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (149%), thiamin (91%), riboflavin (85%), phosphorus (84%), calcium (63%) and folate (63%). Ready in 39 minutes.
- Preparation: 5 min
- Cooking: 34 min
- Makes: 1 serving (329 g)
- Difficulty: Easy
- Diets: Vegetarian, High protein
- Contains: dairy, gluten
Ingredients
- 85 g Pasta, dry
- 15 g Butter, unsalted
- 10 g Flour, all-purpose
- 150 g Milk, whole
- 60 g Cheddar cheese
- 0.4 g Salt
- 0.2 g Black pepper
- 8 g Breadcrumbs, dry
Method
- Cook the macaroni in boiling salted water according to the package until just tender, then drain.
- Melt the butter in a saucepan, whisk in the flour, and cook for 1 minute.
- Gradually whisk in the milk and simmer, whisking, until thickened into a smooth sauce, about 5 minutes.
- Remove from the heat and stir in the cheddar until melted; season with the salt and pepper.
- Stir the cooked macaroni into the cheese sauce until well coated.
- For a baked version, transfer to a baking dish, scatter with the breadcrumbs, and bake at 190°C (375°F) for 15-20 minutes until golden and bubbling; otherwise serve straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 825 kcal | 39% |
| Carbohydrates | 86.2 g | |
| Water | 167 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 31.8 g | 66% |
| Tryptophan | 0.57 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.62 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 0.77 g | |
| Fat | 38.8 g | |
| Monounsaturated | 10.6 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.8 g | |
| Saturated | 22 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 107 mg | |
| Calcium | 634 mg | 63% |
| Copper | 0.34 mg | 38% |
| Iron | 3.8 mg | 21% |
| Magnesium | 82.5 mg | 27% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 588 mg | 84% |
| Potassium | 466 mg | 10% |
| Selenium | 81.9 µg | 149% |
| Sodium | 677 mg | |
| Zinc | 4.1 mg | 52% |
| Thiamin (vitamin B1) | 1 mg | 91% |
| Riboflavin (vitamin B2) | 0.94 mg | 85% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 252 µg | 63% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 48.2 mg | 11% |
| Vitamin A | 374 µg | 53% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 90.9 IU | 15% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3.9 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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