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Cooking for One? Microwave Mac and Cheese Courtesy of RVNAhealth Registered Dietitian

There are plenty of reasons to cook for one. Starting with, we’re all individuals and whether we live alone, with another, or with a brood of others, we often do need to simply cook for ourselves. Especially with remote work, and lunch being a new, exciting, and sometimes ‘fend-for-oneself’ realm.

The recipe that follows is intended for one but can certainly be adapted. Or repeated. It’s highly flexible — as all good friends are. It’s perfectly appropriate as a snack, lunch, or dinner and it’s vegan, gluten-free, and can be dairy-free with small adjustments. It’s also renal and diabetic friendly.

Give it a try and let RVNAhealth registered dietitian, Monica Marcello, MS RD know what you think!

Microwave Mac and Cheese
Servings: 1
Cook Time: 5 minutes

Ingredients:
1/2 cup broccoli
1/2 cup pasta
1/3 cup water
1/4 tsp. salt
1/4 cup milk
2/3 cup shredded cheese
Chives
Black Pepper

Instructions:
1. Add broccoli, pasta, water, and salt to microwave-safe bowl.
2. Microwave for 3 minutes.

 
 

3. Remove bowl, then stir in the milk and cheese and place back in microwave for 45 seconds.
4. Stir everything together and wait 1 minute before doing a taste test. If the pasta is not cooked, place bowl back in microwave for 15 seconds. Repeat until macaroni is cooked to your preference.
5. Top with chives or other greens and enjoy!

Wondering how these ingredients will keep you nourished?
Broccoli: fiber, filling, and vitamins
Pasta: energy, fiber
Milk: high quality protein, calcium, and vitamin D
Shredded Cheese: healthy fats

Variations:

If you need to gain weight: use whole milk, double pasta portions, add butter and whole fat cheese.

If you need to lose weight: use 1% milk, whole grain pasta, and low-fat cheese. Double broccoli portion for extra fiber!

Mangia!

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