Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 22.6% of RDA
• Carbs: 17.5% of RDA
• Fat (total lipid): 33.0% of RDA
• Fiber: 6.9% of RDA
• Fructose: 0.2% of RDA
• Protein: 20.4% of RDA
• Sodium: 19.9% of RDA
• Sugar: 24.7% of RDA
• Vitamin A (IU): 24.4% of RDA
• Vitamin B6: 7.5% of RDA
• Vitamin C: 0.0% of RDA
• Iron: 3.9% of RDA
• Magnesium: 14.7% of RDA
• Manganese: 10.2% of RDA
• Niacin: 17.1% of RDA
• Potassium: 8.9% of RDA
• Zinc: 15.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 350°. Grease a muffin pan with cooking spray.
PREPARING THE CHEESE SAUCE
2.
Heat 2 tablespoons of the butter in a saucepan over moderate heat.
3.
Add the flour and cook, stirring until smooth, for 1 minute.
4.
Add the milk and cook over moderately low heat, stirring occasionally, until thickened, about 10 minutes.
5.
Add the cheese and stir until it’s melted and the sauce is completely smooth. Keep the sauce warm over very low heat.
PREPARING THE PASTA
6.
In a medium pot of boiling well-salted water, cook the pasta until al dente.
7.
Drain and add the pasta to the cheese sauce and stir to coat completely.
8.
Divide the macaroni and cheese evenly among the muffin cups.
BAKING THE MACARONI
9.
Bake until golden and bubbling, about 15 minutes.
10.
Let the macaroni cool in the cups for 5 to 10 minutes before removing them and serving.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 452
Protein 22.9 g
Carbohydrates 48.2 g
Iron 0.73 mg
Fiber 1.93 g
Calcium 15.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
