Shrimp and Broccoli Mac ‘n’ Cheese

Shrimp and Broccoli Mac ‘n’ Cheese

You don’t have to give up that comfort food favorite, mac ‘n’ cheese, when you’re eating healthy! This update on the classic adds a hearty helping of veggies and lean protein, along with low-fat dairy, to satisfy your craving.

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Shrimp and Broccoli Mac ‘n’ Cheese

Prep Time 1 hour 30 minutes

Ingredients

• 6 cups/6 oz. broccoli rabe tough stems removed, sliced into 1” shreds
• 1 lb./~24 pieces medium shrimp
• 4 oz. elbow macaroni
• 2 Tbsp./1 oz. butter
• 2 tsp. finely chopped garlic
• 3 Tbsp. flour
• 2 cups/16 oz. skim milk
• Several grates of nutmeg
• Pinch of cayenne
• 4 oz./1 cup grated sharp cheddar
• 1 cup/5 oz. frozen peas thawed
• ½ cup roughly chopped basil
• 2 Tbsp. breadcrumbs

Instructions

1. Preheat oven to 350ºF. Bring a large pot of salted water to a boil. Cook the broccoli rabe until tender (about 5 minutes).
2. Remove broccoli rabe (do not drain) and run under cold water to stop the cooking. Use the same water to cook the shrimp until just cooked (about 2 minutes).
3. Remove shrimp and run under cold water to stop the cooking. Finally, cook the pasta al dente according to package directions. Drain pasta and run under cold water to stop the cooking.
4. Heat a large saucepan over medium low heat. Add butter and garlic and cook until the garlic is aromatic (about 30 seconds).
5. Whisking constantly, stir in the flour, taking care the flour doesn’t brown. Continue to cook for 2 minutes.
6. Whisk in the milk. It will thicken as it gets hot. Whisk constantly; any lumps will smooth out. Cook for 5 – 7 minutes. The mixture will bubble and thicken. When it no longer changes in consistency, it’s done.
7. Stir in nutmeg, cayenne, and cheese. Season to taste with salt and pepper.
8. Stir in pasta, broccoli rabe, peas, shrimp, and basil. Spread into a 9” x 13” pan. Sprinkle with the breadcrumbs. (Mac ‘n’ cheese can be made ahead to this point and refrigerated or frozen.)
9. Bake for 15 minutes or until heated through.