Patrick Oconnell
Macaroni and cheese is a beloved comfort food, but it often contains high levels of sodium, making it unsuitable for those on low-sodium diets. However, several recipes for low-sodium macaroni and cheese are available, allowing those with dietary restrictions to enjoy this classic dish without compromising their health. These recipes typically involve using unsalted butter, low-sodium cheese varieties, and alternative seasonings to create a tasty, creamy, and gooey macaroni and cheese experience while reducing the sodium content.
| Characteristics | Values |
|---|---|
| Salt content | Varies, but can be high. Low-salt recipes are available. |
| Cheese type | Cheddar, Swiss, mozzarella, cream cheese, Gruyère, Colby, Monterey Jack, Fontina, mild cheddar, pepper jack, mascarpone, Emmenthaler |
| Other ingredients | Breadcrumbs, butter, flour, milk, mustard, egg, margarine, nutritional yeast |
| Baking temperature | 350°F |
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What You'll Learn
Macaroni and cheese recipes with less salt
Macaroni and cheese is a classic comfort food, but the traditional recipe is often high in sodium. Luckily, there are ways to make this dish with less salt without sacrificing taste. Here are some tips and recipes for creating delicious low-sodium macaroni and cheese.
When making macaroni and cheese, one simple way to reduce the sodium content is to cook the pasta in unsalted water or broth. This lowers the overall saltiness of the dish without affecting the flavour of the cheese sauce. Additionally, when choosing a pasta shape, elbow macaroni is the classic choice, but other varieties such as rotini or penne can also be used. Just be sure to use weight rather than volume to measure the correct amount of pasta.
For the cheese sauce, there are several low-sodium options to consider. Swiss cheese, for example, has a lower sodium content than other varieties and adds a nutty flavour to the dish. Mozzarella is another good option, and when combined with cream cheese, it creates a creamy and satisfying sauce. Nutritional yeast can also be added to the sauce for a boost of flavour without the need for additional salt.
Start by cooking the desired amount of elbow macaroni or alternative pasta shape in a large pot of boiling, unsalted water until al dente. Drain the pasta and set it aside. In a separate saucepan, melt butter over low heat and create a roux by whisking in flour, turmeric, and mustard. Ensure the mixture is smooth and free of lumps.
Next, slowly stir in milk, followed by diced onion, a bay leaf, and paprika for added flavour. Simmer the mixture for about ten minutes, then remove the bay leaf. In a separate cup, whisk an egg, and slowly drizzle it into the sauce, constantly whisking to avoid scrambling the egg.
Now, it's time to add the cheese. Grate or shred your chosen low-sodium cheese—Swiss, mozzarella, cheddar, or a combination—and stir it into the sauce until melted. Season with pepper to taste. Finally, combine the cooked macaroni with the cheese sauce and serve immediately for the best results.
For an extra special touch, try making a breadcrumb topping. Melt butter in a sauté pan and toss in breadcrumbs and spices like paprika or ground mustard. Spread this mixture on top of the macaroni and cheese before baking to add a crunchy, golden finish to your dish.
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Salt alternatives in macaroni and cheese
Macaroni and cheese is a well-loved comfort food, but it is often high in sodium, making it unsuitable for those who need to limit their salt intake. However, there are several ways to reduce the salt content and still enjoy a tasty dish of macaroni and cheese.
Firstly, the type of cheese used can be altered to reduce the sodium content. Swiss cheese, for example, has a lower sodium content than other cheeses and provides the nuttiness and casein taste of cheddar. Other low-sodium cheeses include Emmenthaler, Marscapone, and some Ricottas. Nutritional yeast can also be used in place of salt; it has a cheesy, savory flavor and is often used in popcorn, pastas, and grains.
Secondly, other ingredients can be added to enhance the flavor without increasing the salt content. Ground mustard can provide a tangy, salty flavor, while paprika adds an earthy tone. Onions, either dried or in powder form, can also be used in place of salt, offering a bit of spice with a hint of sweetness. Garlic can also be used to double in recipes to cut back on salt, adding flavor to soups, stir-fries, and marinades.
Additionally, cooking the pasta in unsalted broth is a simple way to add flavor without increasing the sodium content. Breadcrumbs are also a common ingredient in macaroni and cheese, and these can be toasted in butter for added flavor without the need for extra salt.
Finally, some salt alternatives that can be used in macaroni and cheese include citrus (lemon juice and zest, lime, and orange), pepper, ginger, cinnamon, sage, and tarragon. These ingredients can enhance the flavor of the dish without relying on salt.
By using a combination of low-sodium cheeses, flavor-enhancing ingredients, and salt alternatives, it is possible to create a tasty, creamy macaroni and cheese that is suitable for those watching their salt intake.
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Nutritional information for macaroni and cheese
Macaroni and cheese is a popular dish, particularly in the United States, consisting of macaroni pasta mixed with a cheesy sauce. It is typically high in calories, containing 300–500 calories per serving, and also has a high sodium content of 600–1,200 mg per serving. The calorie content varies depending on the brand, ingredients used, and serving size.
The dish is usually made with pasta, cheese, milk or cream, and butter, with some recipes also including cream cheese. These ingredients are all high in calories and fat, making macaroni and cheese a tasty but indulgent treat. For those who need to watch their sodium intake, there are low-sodium recipes available that still retain the rich, thick, and creamy texture of the original dish.
To make macaroni and cheese healthier, there are several ingredient swaps that can be made. For example, using high-protein, high-fibre pasta made from beans or chickpeas increases the protein and fibre content of the dish. Cauliflower or broccoli florets can also be used instead of plain macaroni to reduce carbs and calories. Using unsweetened nut milk instead of cream or milk may reduce calories, and Neufchâtel cheese is a lower-calorie alternative to cream cheese. Adding vegetables increases the fibre and nutrient content while decreasing calories per serving, and halving the amount of cheese used can be replaced with herbs and spices to add flavour.
- Calories: 272.1kcal
- Carbohydrates: 13.3g
- Protein: 14.9g
- Fat: 13.3g
- Saturated Fat: 8.1g
- Polyunsaturated Fat: 0.4g
- Monounsaturated Fat: 2.1g
- Cholesterol: 49mg
- Sodium: 75.6mg
- Potassium: 123.9mg
- Fiber: 1.2g
- Sugar: 4.2g
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The best cheeses for low-salt macaroni
Macaroni and cheese is a classic comfort food, but it often comes loaded with salt. For those who need to watch their salt intake, this usually means macaroni and cheese is off the menu. However, there are ways to make this dish lower in salt, and it all starts with the cheese.
When making low-salt macaroni and cheese, it's important to choose cheeses that are naturally lower in sodium. Some good options include Swiss cheese, mozzarella, and cream cheese. Swiss cheese has the nuttiness and casein taste of cheddar but with less sodium. Cream cheese is also one of the lowest-sodium cheeses available. If you're looking for a sharper flavor, you can add a small amount of aged cheddar or Emmenthaler, as a little goes a long way with these strongly flavored cheeses.
To make up for the reduced salt content, you can add other ingredients to boost the flavor. Nutritional yeast has a cheesy, savory flavor and can be used in place of cheese to add a savory note to your macaroni. Spices like paprika, mustard, and turmeric can also be used to add depth and an earthy flavor to your dish.
Cooking the pasta in unsalted broth or stock is another way to add flavor without reaching for the salt shaker. Just be sure to choose "unsalted" options, as "reduced sodium" or "lower sodium" broths and stocks can still be quite high in sodium.
By choosing lower-sodium cheeses, adding flavorful spices, and cooking your pasta in unsalted broth, you can create a delicious low-salt macaroni and cheese that satisfies your comfort food cravings without compromising your health.
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How to make macaroni and cheese from scratch
Macaroni and cheese is a classic comfort food that can be made from scratch with just a few simple ingredients. Here is a step-by-step guide on how to make delicious, creamy macaroni and cheese from scratch:
Ingredients:
- Macaroni (elbow macaroni is a popular choice, but any bite-sized pasta will work)
- Butter (salted or unsalted)
- Flour
- Milk
- Cheese (cheddar, mozzarella, cream cheese, Swiss, or a combination)
- Breadcrumbs (optional)
- Bacon bits (optional)
- Salt and pepper, to taste
Instructions:
- Bring a pot of water to a boil. Cook the macaroni according to the package instructions until it is al dente, or slightly undercooked. Drain the macaroni and set it aside.
- Make the roux, which is a thickening agent for the cheese sauce. Melt butter in a saucepan over medium heat. Add flour, salt, and pepper, and stir until smooth. You can also add a small amount of ground mustard and paprika to enhance the flavour.
- Slowly pour in the milk, stirring constantly. Make sure to add the milk gradually and cook over medium-low heat to prevent the mixture from burning or separating. Continue stirring until the mixture has thickened to the desired consistency.
- Add the cheese! Gradually stir in shredded cheddar cheese, or a combination of cheeses, until it is smooth and melted. For the creamiest results, use freshly grated cheese and add it a handful at a time.
- Combine the cooked macaroni with the cheese sauce. Stir or toss the macaroni until it is evenly coated in the sauce.
- (Optional) For an extra crispy topping, combine breadcrumbs with melted butter and sprinkle them over the macaroni and cheese. You can also add bacon bits for extra flavour.
- Transfer the macaroni and cheese to a baking dish. At this point, you can choose to serve it as-is for an ultra-creamy texture, or bake it for a bubbly, golden dish.
- If baking, preheat the oven to 325 degrees Fahrenheit and grease a square baking dish. Pour the macaroni and cheese into the dish and bake for approximately 30 minutes.
- Remove the baked macaroni and cheese from the oven and let it rest for a few minutes before serving. Enjoy your homemade comfort food!
Feel free to adjust the amounts of cheese, milk, and seasonings to suit your taste preferences. You can also experiment with different types of cheese to create your ultimate macaroni and cheese masterpiece!
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Frequently asked questions
Yes, macaroni and cheese typically contains salt. However, there are many low-sodium recipes available online for those who wish to reduce their salt intake.
Some recipes suggest using unsalted butter, low-fat cream cheese, and milk with a lower fat percentage to reduce the overall sodium content of the dish. Others recommend substituting different types of cheese, such as Swiss cheese, mozzarella, or nutritional yeast, to achieve a similar flavour profile with less sodium.
There are several ways to add flavour to macaroni and cheese without relying heavily on salt. For example, dry mustard provides a tangy sharpness, while ground mustard adds tang and a salty flavour. Paprika gives the dish an earthy tone, and nutmeg can be used to enhance the cheese flavour. Additionally, cooking the pasta in unsalted broth can add flavour to a low-sodium dish.
