Beef Mac & Cheese at less than 220 calories

Food and nutrition


Preparation:10 minutes

Cooking:15 to 20 minutes
Published on 23 March 2016


  • 120 g of uncooked whole wheat macaroni
  • 30 ml of margarine
  • 120 g of extra-lean ground beef
  • 10 ml of all-purpose flour
  • Salt and pepper to taste
  • 1 1/3 of 1 % milk
  • 60 ml of chopped onion
  • 1 cup of grated mozzarella cheese
  • 2 prinches of paprika
  • Non-stick cooking spray


  1. Cook pasta until al dente in salted boiling water, drain.
  2. In a saucepan, melt margarine, add meat and brown until completely cooked.
  3. Add flour, salt and pepper, mix well.
  4. Slowly add milk while gently stirring, cook until evenly combined and smooth.
  5. Add the onion and the cheese, mix well until cheese is melted.
  6. Add the pasta to the sauce. Stir in well. Pour in a baking dish sprayed with non-stick cooking spray.
  7. Sprinkle with paprika and bake at 350⁰ for 15 to 20 minutes.
Kilo Cardio
Énergie Cardio's Kilo Cardio weight loss program handbook, by Isabelle Huot, Josée Lavigueur et Guy Bourgeois.