Southern · Authentic-ish Southern
Baked Macaroni and Cheese
451 kcal a serving, against 626 for the traditional version. That is 175 kcal off, or 28%, with 24.1g of protein. Serves 8. 1 hour 15 minutes.
What the traditional version is
A proper Southern baked macaroni and cheese uses 500g dried pasta boiled just shy of done, then tossed with 400g grated full-fat cheddar. For the sauce, whisk 2 tins (800g) evaporated milk with 3 whole eggs, plenty of salt and pepper, then pour it over the cheesy pasta. Bake until set and golden, with bubbling pockets of cheese throughout and a rich, custardy finish. The fat and protein are both high, but it's the fat that wins by a landslide.
What changed, and what each change costs
Evaporated milk and eggs changed to semi-skimmed milk with a flour-thickened base
Swapping evaporated milk for semi-skimmed milk and thickening with flour keeps the sauce from separating, dials back the fat sharply, and gives some body without needing a full custard. Egg is cut entirely here.
What it costs you. It isn't creamy in the same way - you lose that slightly 'set' custard texture and the richness of evaporated milk. What you get is closer to a tempered cheese sauce, but the pasta still bakes up nicely if you don't overdo it.
Cheddar reduced by a third, with a little added quark for protein
Cheese does the heavy lifting for both flavour and calories. Reducing the cheddar gives room for more pasta and sauce, and swapping in quark keeps the protein up so the dish still pulls its weight.
What it costs you. Gone is the greasy cheese pull and the puddles of oil at the bottom. You'll still see cheese, but you won't need a napkin for the first mouthful.
Butter cut out entirely
Most of the time, the butter just greases the pasta and makes the top catch slightly. You don't need it if you're using a proper non-stick dish, and the cheese covers the rest.
What it costs you. You trade a crisper, more golden crust for a slightly more modest top. If it matters, finish with a flash under the grill.
Whole pasta for wholewheat pasta
Wholewheat pasta brings a bit more fibre and a tiny bump in protein, and it stands up better to being baked. If you can't stand the colour, pretend it's brown for a reason.
What it costs you. The texture is a bit nuttier and the colour is definitely on the muddy side, but once the cheese sauce is involved, no one will riot.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 626 | 451 |
| Protein | 29.5g | 24.1g |
| Fat | 30.3g | 15.1g |
| Saturated fat | 16.9g | 8g |
| Carbohydrate | 58.3g | 56g |
| Protein per 100 kcal | 4.7g | 5.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Southern prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk, eggs.
The method is in the book
You lose the holiday-level indulgence and the custard wobble, but you don't lose the point of mac and cheese. It's still a tray of cheesy pasta, golden and bubbling, with enough dairy to make you smile. You'll miss the deep puddles of cheese oil if you're feeling nostalgic, but your arteries will send you thank-you cards. Eat this after a long week and you'll feel satisfied, not sedated.
The quantities and the method for this dish are in Authentic-ish Southern, along with 50 more. It is not out yet. The swap kit is free in the meantime.