Bushra Griffith
Kraft Macaroni and Cheese is a popular, quick, and easy meal option, but it's also high in sodium, with 720 mg per 1-cup serving. Excess sodium intake is linked to high blood pressure, heart disease, stroke, and kidney disease. However, there are ways to reduce the sodium content of Kraft Macaroni and Cheese. One way is to add extra cheese with a lower sodium content, such as Swiss, Emmentaler, Marscapone, or some Ricottas. Another option is to add chopped vegetables like broccoli, spinach, or tomatoes, which can enhance the nutritional value without adding too much sodium. Additionally, you can experiment with different spices, such as oregano, basil, or marjoram, to boost the flavor without relying solely on the cheese packet. By making these adjustments, you can enjoy Kraft Macaroni and Cheese more frequently as a comforting and convenient meal option.
| Characteristics | Values |
|---|---|
| Sodium Content | 720 mg per 1 cup serving |
| Ways to Reduce Sodium | Use Swiss, Emmentaler, Marscapone, or Ricotta cheese instead |
| Use Panko crumbs instead of regular breadcrumbs | |
| Add low-fat, low-salt cheese | |
| Add vegetables like broccoli, spinach, kale, or tomatoes | |
| Use less margarine or butter | |
| Use low-fat or nonfat milk | |
| Use gluten-free pasta, dairy-free cheese, and milk alternatives |
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What You'll Learn
Use Swiss, Emmentaler, Marscapone, or Ricotta cheese instead of the cheese powder
Swiss, Emmentaler, Mascarpone, and Ricotta cheese can be used in place of the cheese packet in Kraft Macaroni and Cheese. These cheeses have lower sodium content and will reduce the overall sodium level of the dish.
Swiss cheese has a mild, nutty flavour and melts well, making it an excellent choice for macaroni and cheese. It has a lower sodium content than the cheese powder, so it can be used in a similar quantity to the cheese powder without significantly increasing the sodium level of the dish.
Emmentaler is a type of Swiss cheese with a slightly stronger flavour and a higher price point. It has a similar texture to Swiss cheese and will melt smoothly into your macaroni and cheese. As with Swiss cheese, the amount of Emmentaler used can be similar to the quantity of cheese powder originally specified, keeping the sodium content of the meal in check.
Mascarpone is a soft, creamy cheese with a high-fat content, contributing to a rich, indulgent texture. It has a lower sodium content than the cheese powder, but a much milder flavour, so you may wish to combine it with other cheeses or add extra seasoning to boost the flavour of your macaroni and cheese.
Ricotta is another soft cheese with a mild flavour. It has a grainy texture and a low-fat content, making it a healthier option. It has a lower sodium content than the cheese powder, so you can use a similar quantity without significantly increasing the sodium level of the dish. However, you may wish to combine it with other cheeses to add more depth of flavour to your macaroni and cheese.
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Add sautéed mushrooms, spinach, kale, or roasted vegetables
To reduce the sodium content of Kraft Macaroni and Cheese, you can try substituting the cheese powder with low-sodium cheeses such as Swiss, Emmentaler, Marscapone, or some Ricotta. You can also try making your own macaroni and cheese from scratch, using a bechamel sauce as a base and adding in low-sodium cheeses.
Now, here's how you can add sautéed mushrooms, spinach, kale, or roasted vegetables to your macaroni and cheese:
Sautéed Mushrooms and Kale
Sautéed kale and mushrooms is a quick, healthy, and delicious side dish that can be prepared in just 15 minutes. Start by heating some olive oil in a large skillet over medium heat. Add minced garlic and sliced mushrooms of your choice (white button, portobello, oyster, king trumpet, or chanterelle) and sauté for about 4 minutes, until the mushrooms are tender. Next, add in chopped kale (lacinato or curly kale), broth, salt, and pepper. Cover and cook for an additional 5 minutes, stirring occasionally. Finally, remove the pan from the heat and drizzle with lemon juice.
Roasted Vegetables
Preheat your oven to 400°F. Prepare a large baking sheet (or two medium-sized sheets) with parchment paper or aluminum foil. In a large bowl, toss your favorite diced vegetables with olive oil, salt, and pepper. Spread the vegetables out in an even layer on the baking sheet(s). Create a sealed packet for some garlic cloves by wrapping them in foil and place it in the center of the baking sheet. Bake for 30-40 minutes, stirring halfway through, until the vegetables are soft and slightly browned. While the vegetables are roasting, prepare your macaroni according to the Kraft Macaroni and Cheese packet instructions. Once the vegetables are done, gently stir them into the prepared macaroni and cheese.
You can also try adding spinach to your macaroni and cheese by incorporating it into the sautéed mushrooms and kale or roasted vegetable preparations.
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Use Panko crumbs instead of regular breadcrumbs
Panko crumbs are a great alternative to regular breadcrumbs when making macaroni and cheese. They create a crispy, crunchy, and golden topping without feeling too heavy or carb-heavy. Panko crumbs are also a lower-sodium option compared to regular breadcrumbs.
To make the panko crumb topping, simply combine the panko crumbs with melted butter, cheese, and seasonings of your choice. Some popular cheese options include Pecorino Romano, Parmesan, and Gruyere. You can also add garlic powder, mustard powder, or nutmeg to enhance the flavour.
Once you've prepared the topping, sprinkle it over the macaroni and bake until the topping is golden brown and the pasta is bubbling. This will give you a delicious, crispy texture that pairs perfectly with the creamy macaroni and cheese.
If you're short on time, you can also broil the topping until crispy instead of baking. This will give you a similar crunchy texture without the need for oven baking.
Using panko crumbs instead of regular breadcrumbs is a great way to reduce the sodium content and create a unique, delicious macaroni and cheese dish.
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Add Italian herbs like oregano, basil, or marjoram
Oregano, basil, and marjoram are excellent additions to a traditional mac and cheese recipe. Italian herbs generally pair well with cheese and pasta, so it makes sense to incorporate them into mac and cheese.
For a garlic and herb mac and cheese with spice in the cheese sauce, you can add oregano, garlic, salt, and pepper to the cheese sauce. You can also add chilli powder and fresh breadcrumbs for extra texture and flavor.
You can also make a tomato-basil stovetop mac and cheese, which is a simple yet scrumptious, gluten-free recipe. Start by adding 2 cloves of minced garlic to 2 tablespoons of melted butter in a saucepan over medium heat. Saute until the garlic has turned golden brown, then sprinkle in 2 tablespoons of gluten-free flour and whisk for 1 minute. Slowly stream in 1-1/2 cups of milk while whisking constantly to create a smooth sauce, then season with salt and pepper. Bring the milk to a simmer, then turn down the heat and stir until the sauce has thickened. Remove the saucepan from the heat and add 8 ounces of freshly shredded fontina cheese in two batches, stirring until the sauce is completely smooth before adding the second batch. Finally, stir in 7 ounces of cooked gluten-free macaroni, 2 chopped Roma tomatoes, and 1/4 cup of fresh basil leaves. Serve immediately.
You can also add basil to a white cheddar cheese sauce with garlic and tomatoes for a summery rendition of mac and cheese.
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Reduce the amount of butter and use low-fat milk
Macaroni and cheese is a delicious comfort food, but the pre-packaged variety can be high in sodium. Here are some tips to reduce the sodium content of Kraft Macaroni and Cheese by reducing the amount of butter and using low-fat milk:
First, cook the macaroni according to the package directions. Drain the pasta and set it aside. Instead of using the full amount, reduce the butter specified in the original recipe by half or even more. You can melt the butter in a separate saucepan over low heat and add spices and flavourings such as flour, dry mustard, garlic powder, and black pepper. Cook this mixture over low heat, stir until it becomes smooth and bubbly.
At this point, you can add milk. Some recipes suggest whole milk, but you can also experiment with alternatives like almond milk or other plant-based options. Just keep in mind that the sauce may be slightly less creamy. Add a generous amount of milk to thin out the mixture and create a smooth sauce. You can also add a splash of milk later if you feel the sauce is too thick. Boil the mixture for about a minute, stirring constantly to prevent lumps.
Finally, stir in your cheeses of choice. Fresh Parmesan, for example, has a high sodium content, so you may want to opt for lower-sodium options like Swiss cheese, mozzarella, or cream cheese. You can also add nutritional yeast, which is a great flavour enhancer, but be aware that it also contains sodium. Play around with the quantities and types of cheese to find the right balance of flavour and sodium content.
By making these simple adjustments, you can enjoy a comforting bowl of macaroni and cheese with reduced sodium and butter content.
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Frequently asked questions
You can reduce the amount of sodium in Kraft Macaroni and Cheese by swapping out the cheese for a low-sodium alternative such as Swiss, Emmentaler, Marscapone, or some Ricottas.
If you are looking for an alternative to Kraft Macaroni and Cheese, you could try making your own macaroni and cheese from scratch. You can control the amount of sodium in your dish by using low-sodium cheese, milk, and butter.
You can add low-sodium toppings to your Kraft Macaroni and Cheese such as broccoli, spinach, tomatoes, or other roasted vegetables. If you want to add meat to your dish, you could use lower-sodium bacon or ham.
You can add spices such as oregano, basil, or marjoram to your Kraft Macaroni and Cheese to add flavor without increasing the sodium content.
Reducing the sodium in Kraft Macaroni and Cheese can help lower your risk of high blood pressure, heart disease, stroke, and kidney disease.
