Mac & Cheese Mugs

There's a quote from Thomas Edison when asked about his invention of the lightbulb... it goes something like this:

"I have not failed 1,000 times. I have successfully discovered 1,000 ways to NOT make a light bulb."

Well, my experiments in the kitchen were kind of similar. Except I did not fail 3 times. I just successfully discovered 3 ways how NOT to make Mac & Cheese in the microwave.

The first time through, I followed the recipe I found, but used Weight Watchers Mexican blend cheese and used 1/4 cup milk as suggested. Not only was water all over my microwave during cooking, but the consistency was way off, making it taste like pasta with cheese difficult to chew. I present to you Exhibit A off to the right (photos of the overflowing microwave not pictured)... FAIL. 

So then I mixed things up a bit for my dad's portion, still keeping with the mug concept. Water still went everywhere, but this time when it all spilled over, I just went with it. When the pasta was fully cooked, I added only a SPLASH of milk (think 1/8 cup) and stirred in the real deal of cheddar cheese, not re-microwaving it. I present to you Exhibit B off to the left... PASS on presentation, SEMI-FAIL on nutrition (see below... it was full of fat... and not the good kind).

Then it came time to make my mom's mug of mac and cheese. By this point, I was frustrated having to sop up so much water from the microwave, so I actually went ahead and grabbed a bowl and microwaved hers as normal. When the pasta was cooked (or when I thought it looked done), I poured the noodles into a mug to match the others. Again, I added a splash of milk, and this time used Parmesan cheese, not only in the hopes that it would not coagulate like my first attempt, but also to help lessen the amount of points within the dish. This one actually came out fairly well (I think... my mom was the real judge). I present to you Exhibit C off to the right... SEMI-FAIL on preparation by cooking it in a bowl and not a mug, but PASS on presentation and PASS on nutrition, so overall? WIN!

Yes, I know what you're thinking... why not just whip up some Easy Mac? It has EASY in its name, right? True, and for a lunch at work I might agree. But let's compare some nutritional values, shall we?

LOSER: Velveeta Mac & Cheese: 650 mg sodium, 31 carbs, 1 fiber, 10% calcium 

WINNER: My Parmesan Mac & Cheese Mug: 133 mg sodium, 22 carbs, 3 fiber, 13% calcium

CREDIT

And yes, I also know what you're thinking... if you made the third mug in a bowl, why didn't you keep it in it? Well, this is actually a bit of developmental psychology (yeah, you heard me)... while adults eventually outgrow their childhood concrete thinking, they will still always think the taller bowl has "more" (see right). No one wants to look at their large bowl of macaroni and cheese, frown, and think... "Well that's not fair, Joey has more than me!" That's just no fun. But pour that same amount of pasta into a tall mug and voila! Your perceived amount of pasta has magically increased! How's that for combining psychology and cooking for ya? So next time, use the smaller plate or bowl for the same portion size... you'll end up perceiving that you are eating more, but will end up eating less (read: the correct portion) in reality. Cool trick, huh?

"This is good stuff, kids!"

Alright, so hypothetical quotes from Thomas Edison and psychology concepts aside, this dish was pretty good. Even Piaget would agree.

MAC & CHEESE MUGS

Servings: 1

Nutritional Information:

WW Points Plus: 4+ using Parmesan cheese, 6+ using Cheddar cheese

Note: Nutritional values with 1 TBSP Parmesan cheese and 1/4 cup Sharp Cheddar, respectively

Ingredients:

• 1 oz Whole Wheat Penne Pasta (about 1/3 cup)
• 1/2 cup water
• 1/8 cup (2 TBSP) milk
• Optional Cheeses: 
• 1/4 cup Shredded cheese
• 1/3 cup other cheese
• 1 TBSP Parmesan cheese (your choice)

Directions:

1. If you want the pasta to cook faster and don't mind cleaning up a bit of a spill, then add pasta and water to a large mug. Otherwise, just make things easier on yourself and cook it in a bowl and transfer the pasta for presentation later.
2. Cook pasta in 1-2 minute intervals, stirring the pasta occasionally. When much of the water has evaporated (or spilled over), and the pasta is cooked, remove from the heat. If using a bowl, transfer pasta into a small mug (we want your guests/family to think they are eating more than they are).
3. Remove any remaining water and add about 1-2 TBSP milk and stir. While warm, add cheese and stir. Only put back into the microwave if you feel it is necessary.
4. Enjoy your low-sodium, homemade, and deliciously cheesy treat!

Simple Thai Peanut Sauce

Alright, you have a vegan coming to stay with you for a few days. You've run out of  Lentil Loaf. You make...

THAI PEANUT SAUCE with noodles of course!

Yes, you can buy the pre-packaged envelopes at the grocery store. And while those may taste delicious, I have never really been one to handle super spicy foods (I'm pretty sure I would die if I actually had to eat in Thailand). So this sauce recipe is kid-friendly (read: Cooking Cadenza Chef friendly) not at all hot to the taste (that being said, if you would like to add some zest, feel free).

I was tempted to add some chicken to this dish as well, but ended up discovering that the frozen strips in our fridge may have been a bit too frost-bitten... ugh. So low-and-behold, this dish stayed as a truly vegan experience. While the chicken may have beefed-up (er, chickened-up) the recipe a bit nutrition-wise, whatever it lacked in protein was made up for by its fabulous taste.

Seriously, the picture doesn't even do this meal justice. Go make it and see for yourself.

SIMPLE THAI PEANUT SAUCE

Servings: 4

Nutritional Information:

WW Points Plus: 8+ per bowl (with 2 oz pasta, 1/4 serving sauce, veggies)
Note: Nutritional values below are for 1/4 serving of the Thai Peanut Sauce only (pasta not included)

Ingredients:

• Actual Dish:
• Barilla Plus spaghetti (8 oz for 4 people)
• Frozen peas
• Carrot chips
• 1 TBSP sesame oil
• 1 TBSP soy sauce
• Peanut Sauce:
• 1 TBSP peanut butter
• 1 TBSP sesame oil
• 1 TBSP soy sauce
• 1 TBSP brown sugar
• 2 tsp sesame seeds (1 tsp in mixture, 1 tsp to sprinkle on top)

Directions:

1. Cook noodles according to package instructions.
2. While water is boiling, combine all ingredients (PB, sesame oil, soy sauce, brown sugar, sesame seeds) to make the peanut sauce in a small bowl.
3. Next, heat oils/sauces in a pan and add veggies. Fry for a few minutes until veggies have been coated (do not cook them too long).
4. Combine spaghetti and veggies/oil into serving bowls and top with a few spoonfuls of peanut sauce (stirring throughly) and sesame seeds.
5. เริงร่า (or enjoy)!

Alfredo Chicken Lasagna Roll-Ups

I wanted to try something a little different than the Cheesy Lasagna Roll-Ups I made the last time, and ended up creating this confection.

Since I used more butter/cheese to make the sauce rather than simple tomato sauce, the points value got a little bigger. That being said, I enjoyed this version a bit more (probably because of the sauce, but especially because I used pulled chicken instead of ground turkey). Let me put it this way: it's worth it to just have one noodle this time around and pair it with some fresh zucchini or green beans. The creamier sauce will help fill you up a bit more than the tomato sauce, too.

One of my favorite things about this recipe is that it is a really good meal for those days when your family eats at different times. So if one person eats at 6 pm and the others eat at 9 pm, this meal can easily be set aside to be put in the oven when each family member is ready.

Also, this may sound strange, but to any of you out there who like the outer shells of crab rangoon... the bottom part of the noodles somehow really reminded me of them (minus the crab).

Enjoy!

ALFREDO CHICKEN LASAGNA ROLL-UPS

Servings: 1-2 noodle(s)/person

Nutritional Information:

WW Points Plus: 6+/noodle

Ingredients:

• For the Noodles/Filling:
• Lasagna noodles
• 1 large egg white, gently beaten
• 2 tsp garlic powder
• 1/4 tsp oregano
• 1-1.5 cups Low-fat ricotta cheese
• 3/4 cup Weight Watchers Italian Blend cheese
• About 6-8 oz pulled chicken
• For the Cream Sauce:
• 3 TBSP skim milk
• 2 TBSP butter
• 2 TBSP Parmesan cheese
• 2 TBSP corn starch

Directions:

1. Cook noodles according to package directions.
2. In a small bowl, combine egg white, spices, and cheeses.
3. Chop/pull chicken into small pieces (if necessary).
4. In a small stovetop pan, heat butter and milk, gradually adding in Parmesan cheese and corn starch to help create a thicker consistency (you may need more or less).
5. When noodles have finished cooking, run under cool water and set aside.
6. Fill pasta with the cheese mixture and chicken, rolling each noodle.
7. After placing all of the rolls in a nonstick pan, pour a few spoonfuls of cream sauce on top of each noodle.
8. Bake for about 15-20 minutes (until cheese is melted) at 350° F.
9. Enjoy!

Ranch Alfredo Pasta Bake

Alright, this dish is an official Cooking Cadenza creation, with no outside recipe even so much as a guideline. Instead, this culinary experiment was born solely in my kitchen with me making pasta as usual and then heating (somewhat) random ingredients over a stovetop pan. I already can think of a few adaptations (texture/nutrition wise) I would include should I make this in the future (which I more than likely will), but it was fabulous as is (far better than my Baked Turkey Penne could have ever hoped to be). I mean, unless you're lactose intolerant, who doesn't love pasta with a special homemade alfredo sauce?

RANCH ALFREDO PASTA BAKE

Servings: 4-6

Nutritional Information:

WW Points Plus: 10+ for 1/4 serving (listed below), 7+ for 1/6 serving

Ingredients:

• 8 oz Whole Wheat Penne Pasta
• 2 TBSP Light Margarine
• 2 TBSP Fat Free Cream Cheese
• 3 TBSP Parmesan cheese
• 1 TBSP Hidden Valley Ranch Dressing Mix
• 5 TBSP Milk
• Secret extra ingredient: 2 packets Stevia (or 2 tsp sugar)
• 1 cup WW Italian Blend Cheese
• 1/2 lb pulled chicken (or boneless skinless chicken chunks)

Directions:

1. Cook pasta according to package directions and preheat oven to 350° F.
2. In a small stove top pan, combine margarine, cream cheese, Parmesan cheese, ranch mix, milk, and Stevia, stirring them together.
3. Coat pasta as much as possible with the stovetop mixture.
4. In a small casserole dish, coat the bottom part of the pan with some of the Italian shredded cheese. Layer some of the pasta/alfredo sauce on top of the cheese and add chicken pieces.
5. Continue layering ingredients (cheese/pasta/chicken), until you have reached the top of the pan. Place remaining cheese/sprinkle some additional Parmesan cheese on top of the dish.
6. Cook pasta for about 15-20 minutes or until cheese begins to melt.
7. Enjoy!

Zucchini Pasta Bowl

If you were to walk into Noodles & Co. and order something off their menu (unless it's the Kid's Menu), it will more than likely come as a huge portion loaded with calories, and therefore WW Points Plus (yeah, even the small bowls are loaded with calories... maybe it's because I always fall prey to their awesome Wisconsin Mac & Cheese). 

Or, you can save yourself some cash and make your own healthier pasta dish at home for around 400 calories. Win.

CREDIT

This dish is living proof that cooking is about 80% presentation (mind you 4 out of 5 statistics are made up on the spot... and 4 out of 5 dentists would recommend Colgate toothpaste). While I didn't really do anything "special" with this dish, presentation CAN change the way that someone perceives what they are eating. My family almost always used to make simple spaghetti, put beef in a pan, add sauce, top it over spaghetti, and put a veggie on the side of the plate. If you grew up in any American household that ate pasta, you know what I'm talking about (if not, look to your right).

But when you cook healthier spaghetti (Barilla Plus offers versions with a bit more protein from lentils, beans, etc), use no sugar-added sauce, substitute the meat for ground turkey, and add some veggies (and mix it all together in a bowl) you get a whole new ball game. The dinner magically becomes healthier for you and looks a bit more fancy in the process. Not only does what you're eating LOOK good, but it TASTES good, too!

ZUCCHINI PASTA BOWL

Servings: Depends on amount of pasta made (assume about 2 oz/person)... 1 bowl = 1 person

Nutritional Information:

WW Points Plus: 9+ per bowl 

(1 c cooked pasta, 1/2 cup sauce, 2 oz ground turkey, cup of zucchini, 2.5 TBSP Parmesan cheese)

Ingredients:

• Barilla Plus Spaghetti
• Light Ragu (No-Sugar Added) Pasta Sauce
• Lean Ground Turkey
• Zucchini (I used three)
• Parmesan cheese

Directions:

1. Boil water and cook pasta according to package directions.
2. Heat ground turkey on the stove until brown, adding sauce when cooked (I actually kept them separate for measuring purposes so I knew the portions of what I was eating).
3. Cut up zucchini and cook over the stove until tender.
4. Add 1 cup of pasta, 1/2 cup of sauce, about 2 oz of meat, and 1 cup of zucchini to a small bowl. Top with some Parmesan cheese and stir.
5. Done! As my piano teacher used to say, "easy as cake." Okay, not really... but did some one say cake? Hmmm... sounds like it's time for some Almond Cupcakes. Enjoy!

Cheesy Lasagna Roll-Ups

While I'm sure it probably would've been easier to just pop a WW lasagna meal in the microwave, there's just something wonderful about a homemade dinner. The kind NOT from a box. Despite the fact this meal has its dry pasta come from a box, that's about it. Otherwise, it's that delicious, fresh, real-deal feeling of pasta that hasn't been sitting in your local grocery store's freezer for... well, who knows how long.

While I was originally planning on using real garlic, onion, diced tomatoes and olive oil for this recipe (much similar to my Baked Turkey Penne recipe), I decided against it and to just go ahead and use sauce instead. That recipe was a dud in my eyes, much in contrast to my fabulous Cheesy Chicken Stuffed Shells recipe. So this meal is basically the same as that one, although with subtle changes. Eh, guess it's that variation on a theme again... At any rate, this meal was just as fantastic as its predecessor. Enjoy!

CHEESY LASAGNA ROLL-UPS

Servings: 2 noodles/person

Nutritional Information:

WW Points Plus: 5+ per lasagna roll-up

Ingredients:

• About 8 lasagna noodles
• 1 cup pasta sauce
• 1 large egg white, gently beaten
• 1 c fat free ricotta cheese
• 8 oz extra lean ground turkey
• 2 tsp garlic powder
• 1/2 tsp oregano
• 1/2 tsp basil
• 3/4 c WW Italian blend cheese
• 1/4 c grated parmesan cheese

Directions:

1. Preheat oven to 350° F.
2. Cook lasagna noodles in boiling water according to the box directions. Rinse with cool water and set aside.
3. Heat the lean ground turkey on the stove until fully cooked/begins to brown (as much as extra lean gets).
4. Lightly spray a 9 x 13 pan with cooking spray and coat the bottom of the pan with a few spoonfuls of the pasta sauce.
5. In a separate bowl, combine beaten egg whites, ricotta, spices, 1/4 of the Italian cheese, and 2 TBSP of parmesan cheese.
6. Cover each lasagna noodle with the mixture and meat and place finished noodles in the baking dish over the sauce.
7. Spread remaining sauce on the top of the noodles and sprinkle with remaining cheese.
8. Bake until the cheese begins to melt (not too long, you don't want burnt cheese) and enjoy!

Seriously, who would want something frozen when they can have something FRESH?

Cheesy Chicken Stuffed Shells

My Nana ate her entire plate of this dinner (if you knew her, you would know how rare of an occasion this is). And if the master chef says its good and continues to talk about how delicious it was the following day, you know this dish has to be pretty darn fantastic. Needless to say, I'll probably end up making this recipe more than once in the future (just like how my mom requested my Parmesan Ranch Chicken over again this week). This recipe is basically from Weight Watchers, although has been slightly adapted... Enjoy!

CHEESY CHICKEN STUFFED SHELLS

Servings: Makes about 12-18 shells total (3-6 people)

Nutritional Information:

WW Points Plus: 3+ per shell

Ingredients:

• About 12-18 jumbo pasta shells 
• Note: It may be wise to boil/cook more shells than you think you may need in case they break!
• About 1½ c pasta sauce/canned tomato sauce
• 2 large egg whites, gently beaten
• 1¾ c part skim ricotta cheese
• 8 oz. roasted skinless boneless chicken breast
• 2/3 c frozen spinach (chopped) thawed (drain all excess water)  
•  2 tsp garlic powder
•  ½ tsp oregano
• ½ tsp basil
• ¾ c part-skim mozzarella cheese (shredded)
• ¼ c grated parmesan cheese

Directions:

1.  Preheat oven to 350° F.
2. Cook shells in boiling water according to box directions. Rinse with cold water and set aside for later use.
3. Lightly spray a 9 x 13 pan with cooking spray and coat the bottom of the pan with some of the pasta sauce (about ½ c or so) and set aside.
4. Using a food processor (or knife), cut/chop the chicken until into small pieces.
5.  In a separate bowl, combine egg whites, ricotta, chicken, spinach, garlic powder, basil, and oregano. Stir in ¼ c of mozzarella and 2 TBSP of parmesan cheese.
6. Fill each shell with mixture and place filled shells in the baking dish on top of the sauce. Spread remaining sauce on top. Sprinkle with remaining cheese and bake until cheese begins to melt.
7. Enjoy!

Avocado Pasta

This dish makes me think of the FRIENDS episode where Rachel attempts to make a trifle, but accidentally looks at the recipe above the right one and ends up creating a jelly/meat/dessert dish. While everyone else in the room realizes how disgusting it is, Joey continues to eat it, listing all the ingredients in the dish as separate foods saying that they are all good (the clip may be found here: Rachel's Dessert). May I present my evaluation of this dish...

"Guacamole? Goooood. Pasta? Goooood. Slivered almonds on top? Goooood. Whole dish together? Surprisingly goooood."

AVOCADO PASTA

Servings: 3-4

Nutritional Information:

WW Points Plus: 13+ for pasta, add 2+ for 2 TBSP of slivered almonds on top (they're worth it for the extra crunchiness)

Side note: To make this dish worth fewer WW Points+, see below. Also, you may choose to use only one avocado and not top with nuts.

REVISED NUTRITION (for 4 total servings): using 1 TBSP olive oil, 2 small avocados, 2 TBSP lemon juice, and 1/4 tsp garlic salt / Calories: 157, Fat: 15, Sat Fat: 2, Polyunsat Fat: 1, Monounsat Fat: 7.5, Trans: 0, Chol: 0, Sodium: 63mg, Potassium: 385mg, Sugar: 0g, VitA: 0%, VitC: 15%, Calcium: 0%, Iron: 5% / 4+ for sauce (with 1 cup pasta, total dish is only 9+)

Ingredients:

• 3 servings of pasta (Barilla Plus penne)
•  2 ripe avocados, seed and skin removed
• 1½ tbsp olive oil
• 1 garlic clove, peeled
•  ¼ tsp salt
•  2 tbsp lemon juice
• Grated parmesan cheese
• 2 tbsp nuts (slivered almonds)

Directions:

1. Cook pasta according to the package directions.
2. While the pasta is cooking, add 1 tbsp olive oil, avocado, garlic, salt, and lemon juice to a food processor. Pulse until the ingredients are smooth and creamy.
3. Next wash and cut the tomatoes into small cubes, combine them with ½ tbsp olive oil and warm on low-medium heat.
4. Strain the pasta and combine with the sauce in a large bowl, until all the pasta has been covered.
5. Cover pasta with the tomatoes and sprinkle with parmesan cheese/slivered almonds.
6. Enjoy!