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Macaroni and Cheese

Posted by Courtney Schupp | February 1, 2022

Prep time: 10 minutes | Cooking time: 35 minutes | Servings: 8


  • 2 cups macaroni
  • 1/2 cup onion (chopped)
  • 1/2 cup evaporated milk, non-fat
  • 1 large egg (beaten)
  • 1/4 teaspoon black pepper
  • 1 1/4 cups cheese, finely shredded sharp cheddar, lowfat
  • Cooking oil spray

Live Well Tips

  • This classic dish was created by a black chef in the American south and is usually eaten at celebrations.
  • No evaporated milk? Substitute with 1 cup cow’s milk or 1 cup soy milk.
  • Onions are in season during spring, fall and winter.


  1. Wash hands with soap and water.
  2. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
  3. Spray a casserole dish with nonstick cooking oil spray.
  4. Preheat oven to 350 degrees.
  5. Lightly spray saucepan with nonstick cooking oil spray.
  6. Add onions to saucepan and sauté for about 3 minutes.
  7. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
  8. Transfer mixture into casserole dish.
  9. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Cook Together! Making Recipe with Kids

Mac and cheese is a kid favorite! Easy, quick and tasty this dish is perfect to mix-up with the kids.

Easy Tasks

  • Gather ingredients and equipment
  • Spray casserole dish

Intermediate Tasks

  • Measure and place ingredients into casserole dish
  • Mix ingredients together

Difficult Tasks

  • Chop onion
  • Boil macaroni

Nutrition Facts

Serving size 1/2 cup: Calories–170; Protein–11g; Carbohydrate–25g; Total Fat–3g; Saturated Fat–1g; Cholesterol–28mg; Fiber–1g; Sodium–136mg; Vitamin C–1mg; Vitamin A–39mcg; Iron–1mg; Calcium–131mg

Adapted from Heart Healthy Home Cooking: African American Style