8 ounces elbow macaroni (2 cups uncooked)
4 cups broccoli pieces
6 ounces of reduced-fat turkey smoked sausage (Polish kielbasa type), sliced
1 ½ cups fat-free milk, divided
3 tablespoons unbleached all-purpose flour
¼ teaspoon salt (optional)
1/8 teaspoon ground black pepper
4 ounces (1 cup) grated reduced-fat sharp cheddar cheese
Prepare macaroni according to package directions, omitting salt and oil. Drain and keep warm.
Meanwhile, add broccoli to a 3-quart microwave-safe casserole dish. Cover, venting the lid, and cook in the microwave on high for 2 minutes. Add turkey smoked sausage and cover, venting the lid. Cook an additional 2 minutes. Keep warm.
Combine ½ cup milk with flour in a covered container and shake well to prevent lumps. Pour flour mixture and the rest of the milk into a 4-cup glass measuring cup. Cook in the microwave on high for 4-5 minutes, stirring each minute with a wire whisk until bubbly and thickened. Add seasonings and cheese.
Makes 9 ½ cups
6 servings
Each Servings
1 ½ cups
Carb Servings
2 ½
Exchanges
2 starch
1 vegetable
2 lean meat
Nutrient Analysis
Calories 293
Total Fat 7g
Saturated Fat 3g
Cholesterol 32mg
Sodium 468mg
Total Carbohydrate 37g
Dietary Fiber 3g
Sugars 6g
Protein 18g
