Penguin.com (usa)

Changing your diet is the easiest way to look and feel better. But our experts know that nutrition isn't just about cutting calories. Try these four great recipes to find out which kind of diet is right for you.

Healthy Soul Food — Macaroni and Cheese
Low-Calorie Snack — Blueberry Sauce
Organic Hors D'Oeuvres — Cinnamon-Dusted Sweet Potato Fries
Raw Dessert — Perfect Chocolate Mousse

Neo Soul Lindsey Williams is the grandson of Sylvia Woods, owner of the renowned Sylvia's Restaurant in Harlem. When Williams' weight reached more than 400 pounds, he decided that it was time to change his diet. Neo Soul takes the fat out of soul food while preserving the tradition and flavor that made his grandmother's food famous. His recipes include nutritional information and great tips on easy preparation.
You can't have a soul food cookbook without a recipe for macaroni and cheese. Is it possible, you may ask, for mac and cheese to be healthy and delicious? Yes, it is! Try this recipe and see.
Mararoni and Cheese
1 pound elbow macaroni 2 tablespoons butter 2 tablespoons whole-wheat or unbleached flour 1.5 pints skim milk 1 cup shredded cheddar cheese 1 cup shredded Monterey jack cheese 1 cup shredded mozzarella cheese Nonstick cooking spray Cook the macaroni according to the package directions, but subtract 3 or 4 minutes from the cooking time. The macaroni should be a bit underdone, since it will cook a second time. Drain and set aside. Preheat the oven to 350 degrees. In a large saucepan, melt the butter. When it begins to brown, add the flour and whisk until combined. Cook until you can smell the butter/flour combination, 6 to 8 minutes. While continuing to whisk, begin to add milk gradually until you have a cream sauce. You may need to add more if the sauce seems too thick. Once the cream sauce is thin enough, begin to add the cheeses while continuing to whisk. Again you may need more milk to thin your sauce. Continue this process while whisking until all the cheese is melted in. Remove from the heat and fold in the macaroni. Spray a casserole dish with nonstick cooking spray and pour the mixture into the dish. Bake for 35 to 40 minutes, until the macaroni is heated through and brown on top. Serves 8 Nutrition facts (per serving) 422 calories | 28g protein | 29g fat | 470mg sodium

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