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I really like posting recipes that may at first seem incompatible with diabetes. What fits that idea better than pasta? Here you go… Ricotta Mac & Cheese with Spinach and Marinara. Thanks, fellow registered dietitian nutritionist, Lauren O’Conner.
Table of contents
Well, you are in for another treat today as I share a recipe from a fellow dietitian, Lauren O’Connor. This recipe comes from her latest book titled “Healthy Cooking For One Cookbook.” I love the theme of this book because I know there are many people out there cooking for one or two and these recipes are a perfect match.
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Preparing Ricotta Mac -N-Cheese with Spinach and Marinara
Here is what you will need:
For the mac-n-cheese:
- 1 cup cooked macaroni elbows
- ½ cup low sodium marinara sauce
- ½ teaspoon garlic powder, divided
- ¼ teaspoon Tuscan seasoning or Italian seasoning
- ¼ cup non-fat ricotta
- 2 tablespoons finely chopped fresh basil or scallion greens
- 2 cups baby spinach.
For the Light Bechamel sauce you will need:
- ¾ cup low-fat milk
- 1 Tablespoon whole wheat flour
- 1 Tablespoon grated parmesan cheese
- 1/8 teaspoon garlic powder
- a pinch of sea salt
- 1 Tablespoon freshly squeezed lemon juice (optional)
- pinch of red pepper flakes (optional)
Ok, let’s get cooking.
Step 1: In a medium skillet, combine the cooked macaroni, marinara, ¼ teaspoon garlic powder, and Italian seasoning on medium heat.
Step 2: Stir and cook for about 5 minutes, until thoroughly warm.
Step 3: In the meantime, in a small bowl, combine the ricotta, basil, and remaining ¼ teaspoon of garlic powder.
Step 5: Then add the ricotta mixture to the skillet in small dollops, do not stir or mix.
Step 6: Next, add the spinach and cover the skillet, and heat for about 1 minute until the spinach begins to wilt. Remove pan from heat.
Step 7: Now we will make the bechamel sauce by heating the milk in a small saucepan on medium heat.
Step 8: Next, whisk in the flour, parmesan, garlic powder, and salt and whisk constantly until it boils for about 1-2 minutes.
Step 9: Remove the pan from the heat and stir in the lemon juice.
Step 10: Okay, divide the macaroni mixture into two serving bowls, pour an equal amount of bechamel sauce, and sprinkle the red pepper flakes over the two servings.
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You can also place this recipe in a storage container with a sealable lid to heat and serve at a later date. This recipe can stay in the refrigerator for 4 days.
This recipe makes two servings, and each serving contains 36 grams of carb, 3 grams of fiber, 16 grams of protein, 8 grams of fat, 357 milligrams of sodium, and 291 calories.
I love that this dish can be served immediately or stored for later so you can choose to have your meal pre-pepped.
Again, thanks to Lauren for letting me share this recipe with you.
Until next time, cheers to your health.
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