Classic Mac ?n Cheese - PCOS-Friendly Recipe
This Classic Mac ?n Cheese is a PCOS-friendly recipe with 185 calories, 10g protein, and 26g carbs per serving. Ready in 43 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 ¾ cups 1% milk, divided
- ¼ cup half-and-half
- ½ large onion, peeled and thinly sliced
- 1 bay leaf
- 5 whole peppercorns
- 12 ounces elbow macaroni
- 3 tablespoons cornstarch
- ½ teaspoon dry mustard
- 1 ½ cups finely shredded reduced-fat extra sharp cheddar cheese(white or yellow)
- 1 tablespoon freshly grated Parmesan cheese
- 1 teaspoon salt
- ½ teaspoon fresh ground black pepper
- Topping ingredients:
- ¾ cup fresh breadcrumbs (preferably made from Italian bread, but
- whole-wheat bread is fine)
- 2 teaspoons olive oil
Instructions
- Preheat the oven to 375? F. Coat an 8x8-inch square baking pan with cooking spray.
- In heavy bottomed 2-quart saucepan, combine 2 cups milk, half-and-half, onion, bay leaf, and peppercorns. Bring to a light boil, lower the heat, and simmer on medium-low heat for 20 minutes to allow the onion and spices to infuse into the milk. Using a strainer, strain the infused milk from the onion and spices and return the strained milk to the saucepan.
- While the milk is simmering, bring a pot of salted water to a boil. Add the elbow macaroni and cook for 4-5 minutes. (This is less time than the package directions. You want the macaroni undercooked. This prevents the pasta from becoming too mushy in the casserole.) Drain, add to a large bowl, and set aside.
- In a medium bowl, mix the remaining ¾ cup of milk with the cornstarch. Whisk until well combined. Add half the milk mixture in the saucepan to the milk and cornstarch mixture in the bowl and whisk for 1 minute. Add the milk cornstarch mixture back into the saucepan. Bring the entire milk mixture to a boil on medium-high heat. Lower the heat to medium and cook until thickened, about 5-7 minutes. Mixture will be on the thin side. Reduce the heat to low and simmer for 4-5 minutes.
- Remove the pot from the stove. Whisk in the dry mustard, cheeses, salt, and pepper. Add the cheese sauce to the pasta and mix well. The mixture should look soupy.
- Pour the macaroni and cheese mixture into the prepared pan. Combine the fresh breadcrumbs and olive oil in a small bowl and mix well. Sprinkle the top of the macaroni and cheese with bread topping. Bake for 20-25 minutes until topping is light brown and macaroni and cheese is bubbly.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Classic Mac ?n Cheese contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Classic Mac ?n Cheese can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Classic Mac ?n Cheese recipe is designed to be PCOS-friendly. At 185 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 43 minutes total. Prep time is 30 minutes and cook time is 13 minutes. It makes 13 servings, so you can meal prep for multiple days.
Per serving: 185 calories, 10g protein (22%), 26g carbs, 4.5g fat. Plus 1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 185 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 13 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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