Looking for a quick & easy & healthy dinner? Try this Protein & Fiber Mac & cheese! I am a registered dietitian who makes your comfort meals better for you! Let me know what you want me to make next in the comment section below!
Recipe
2 cups dry pasta
10 ounces diced broccoli
Sauce
1/3 cup nutritional yeast
3/4 cup low fat cheddar
1 garlic clove
1/3 cup milk – soy or almond milk
1/2 tsp salt
1/2 tsp pepper
1/2 tsp red pepper chili flakes
1/ tsp paprika
1 cup riced cauliflowers
Make sauce
Make pasta
Cook cheese sauce on sauce pan on medium heat for 5 min
Add broccoli
Add pasta
Add chicken if you want more protein!
1.5 cups of Nicole Mac & Cheese – without chicken
375 kcal 40g carbs 26g protein 9 g fiber
Disclaimer:
This video is not intended to give or replace medical advice given to you by your health care provider. The information in this video is for entertainment and educational purposes only. Always talk with a health care provider about your unique health needs.
are you obsessed with mac and cheesee but not obsessed that nutritionally it’s lacking today as a veget dietician we are making high protein high fiber mac and cheese let’s get to [Music] cooking hey fun people and welcome back to my channel I am stoked to have you in my kitchen today for a brand new series but more on that soon if we haven’t met I’m register dietician with a masters in Sports Nutrition and I’ve been into nutrition and Fitness World for well over 10 years showing you that eating healthy and living a healthy lifestyle can be fun and easy today is no exception we are doing a new series of me bringing Comfort meals to a healthier level so not only is it going to have more protein because I know y’all absolutely love protein filled meals but it’s also going to have fiber and Protein Plus fiber make you full for way longer also protein is good for muscle building and recovery after a workout fiber is especially good for you if you want to live longer cuz you want to reduce any heart risks you want to reduce cancer risk you want to improve your digestion you want to improve your mood all these fun things currently the working title is building better meals with Nicole if you have a better one let me know down below I’m still brain soring but I wanted to put this video out before I kind of got a full [Music] title first things first grab your pasta and not just any ordinary pasta we’re making this high fiber high protein grab the protein Bella pasta could you use chickpea yes but I really don’t like the Integrity of chickpea pasta because it always breaks down on me it never reheats well this is the only protein fiber pasta I’ve ever had that not only tastes good and tastes like pasta that also has protein and fiber and also doesn’t break down on me and I can microwave it the next day and it doesn’t disintegrate two cups of dry [Music] pasta get some water boil it make your pasta you know what to do first ingredient one cup of cottage cheese and I know before you’re like Nicole cottage cheese I hate it it’s so gross I don’t like the chunks here’s what you’re going to do you’re going to blend it and before you’re like oh my gosh that still is gross trying it let me know comment down below what your actual thoughts are so not only am I trying to amp up the protein and amp up the fiber I’m also trying to minimize the saturated fat minimizing your saturated fat is going to help reduce any risk of heart disease any risk of stroke and I am always already going to have an ingredient today that has some fat in it so don’t worry it’s not a fat-free food but it is lower so that we are amping up the nutrition in your meal next ingredient it’s going to sound a little wonky again nutritional yeast and if you’ve never tried nutritional yeast I was a little bit like taken it back the first time I tried to use it because I wasn’t sure what it was going to taste like it’s slightly more expensive to buy if you’re not sure what it’s going to be and you don’t want to waste your money y’all 2 tbspoon has only 40 calories but what’s really good about this is that it’s 5 g of protein in Just 2 tbspoon 2 G of fiber in 2 tablespoons and B vitamins which if you didn’t know B vitamins help us break down food to create energy there’s like 90% folate 420 B6 220% B3 480 B2 5 120% B1 all of these good for you vitamins minerals that are just naturally found in nutritional yeast so 1/3 cup nutritional yeast next is your fun ingredient 3/4 cup of reduced fat cheddar cheese again I’m using reduced fat reduces the calories reduces the saturated fat but keeps the flavor if I could find a reduced fat sharp cheddar cheese block I would have used that and shaved it myself but I couldn’t find any at my store so I just got the already shredded garlic clove adds flavor add spice and all you have to do is open it start with A3 cup of milk whatever milk you want I am using soy milk cuz that’s what I have make sure if you use soy milk or almond milk or any kind of plant-based milk it’s unflavored unsweetened the worst thing you could do is put vanilla in here and have like a sweet mac and cheese absolutely disgusting soy is also very good for a heart health and I know so much research back in the day says it makes men have boobs it doesn’t so much research has shown that doesn’t make men have boobs what it does do is reduce your risk of ovarian cancers and breast cancer seasoning little salt pepper and then 1/2 teaspoon of red pepper chili flakes do you have to add these no if you don’t like spice don’t add it I love a little spice my Mac and Cheese just to give it some flare some zazz and half a teaspoon of paper again you’re going to add a little bit more flare flavor I have one more ingredient to add fiber to this but I need to blend this up because it’s almost to the rim I have one cup of rice cauliflower that I defrosted and I’m going to plop her in here one it’s going to bulk up the cheese sauce two it is going to add fiber vitamins and minerals maybe use a bigger blender or just divide it in half and blend again don’t mind my gross stove top we are renting this place and I absolutely hate a white stove top now because you can see every kind of Mark all right pour your sauce mixture into the pan now all you have to do is put your sauce on medium heat let some of the water evaporate so it gets nice and thick I would say keep it on for around 5 minutes you can stir it as it’s cooking once your tree sauce has been cooking for 5 minutes it’s now nice and thick you’re going to want to add broccoli broccoli cheese and macaroni go so sting and well together if you don’t want to add this you don’t need to then I recommend adding some more cauliflower in but this is going to amp Up the Volume so you have a lot more portions and you feel full for longer cuz your portion can be bigger it’s going to add fiber vitamins minerals you’re not going to taste it cuz it’s going to be doused in cheese sauce so this is four cups of broccoli slice and dice it chop it up in small pieces keep it in big pieces whatever you want if you’re somebody who’s trying to increase their fiber but you notice that whenever you buy fruits and or vegetables you always throw them away so you waste money just get Frozen and make sure your frozen veggies just don’t have any added salt sodium sugar or added fat in it then this is your two cups of dried pasta that basically made four cups of pasta and plop all of this in here be gentle with how you break her up so that the cork screws stay together if you wanted to add a little bit more cheese to the top put it in a pan and bake it you totally could but this is the easiest way to make your mac and cheese and now you have super super cheesy macaroni and broccoli cheese lots of fiber lots of protein this entire pot makes oh probably more than this but let’s call it four servings and you get a huge portion of mac and cheese each serving will be around 375 calories insane for mac and cheese 40 gr of carbohydrates so that’s less than three servings of carbs if you’re like Nicole that’s a lot of carbs it really isn’t one slice of bread is around 15 gam of carbohydrates so this is only three servings of carbs with y’all 26 g of protein in each serving that’s even if you don’t top it with chicken and I know a lot of you you are going to top it with like growed chicken or maybe even ground meat to make like a hamburger helper kind of thing so even without chicken on top it has 26 g of protein and 9 G of fiber and remember y’all you need around 25 to 32 G of fiber a day that is over a third of your needs in just one serving of this for dinner which is absolutely incredible but there is a cheese pole Baby cheesies M oh my gosh you can make this 26 g of protein meal into like a 50 g of protein by just adding like 3 oz of chicken y’all if you make this you have to let me know down below if there’s another recipe you want me to amp up the protein amp up the fiber amp up the nutrients for your favorite comfort meal that isn’t maybe delightful it doesn’t have that much nutrition in it and you want to have more nutrition in it let me know down below I will make anything under the sun as much as I possibly can that is a real food I’m stoked about this new series until next time drink your water eat your fruits and vegetables and be kind to yourself and those around you and I’ll see you all next time bye y’all