Mac ‘n Cheese Squash Bake
(It really does taste like mac n’ cheese and is almost as quick!)
1 lb yellow summer squash, thinly sliced
½ c chopped onion
1 T low fat margarine
1 T whole wheat flour
½ c low fat milk
½- 1 c reduced fat shredded cheddar cheese
Salt/pepper to taste
Light sprinkle of grated Parm cheese instead of bread crumbs on top (optional)
Preheat oven to 350*. In large saucepan, cook squash and onions in small amount of water for 5-10 min until softened-careful, you do not want mush! Save some cooking for in the oven! Drain and set aside. In a med. sauce pan, melt margarine over med heat. Stir in flour. You may play with this a bit if too thick add marg., if too thin add flour. When well blended and thickening, add in milk, slowly, stirring continually. Cook and stir until bubbly and smooth thickness. Remove from heat. Stir in the cheese until well blended. Place squash/onions in prepared baking dish, pour cheese mixture over and gently mix. Sprinkle with parm cheese and bake for about 20 min. (sorry, I lost the back page of my recipe with the nutrient breakdown, but I know this fits as a low – cal/South Beach option).
Reuben Wrap
1 leaf cabbage
1 slice reduced-fat Swiss cheese, or shredded
1-2 slice pastrami
1 tablespoon grainy mustard
-or sugar-free Thousand Island dressing
2 tablespoons prepackaged coleslaw mix
Fan the cabbage leaf on a plate. Place the cheese on the cabbage leaf and top with the pastrami. Spread the mustard or dressing onto the pastrami. Add the coleslaw (or sauerkraut.) Roll up and secure with a wooden pick. Makes 1 wrap
NUTRITION AT A GLANCE Per wrap: 180 calories, 11 g fat, 3½ g saturated fat, 11 g protein, 7 g carbohydrate, 2 g dietary fiber, 35 mg cholesterol, 880 mg sodium
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