Side Items

Dan's Protein Packed Mac and Cheese is for Dinner.

Dan's Protein Packed Mac and Cheese takes 20 minutes to prepare.

Dan's Protein Packed Mac and Cheese takes 45 minutes to cook.

Dan's Protein Packed Mac and Cheese makes 8 servings.

The ingredients for Dan's Protein Packed Mac and Cheese are:

1 lb elbow pasta

4 oz firm tofu, cubed

1 hot link, diced


For the Sauce:

2 Cups 2% milk

1/4 Cup sifted flour

2 Tbsp unsalted butter

3 tsp Valentina or other hot sauce

3/4 Cup grated fat free cheddar cheese

1/4 Cup 2% skim sharp cheddar cheese

1 oz neufchatel

Garlic Powder

Salt & Pepper


For the Topping:

1/4 Cup unseasoned bread crumbs

1 1oz slice whole wheat bread, toasted and crumbled

1/4 Cup grated parmesan cheese

Here is how you make Dan's Protein Packed Mac and Cheese:

Preheat oven to 375 Degrees Fahrenheit and pour uncooked pasta into an ungreased casserole dish.Mix sifted flour into milk until smooth. Pour into a saucepan and add butter, hot sauce, and cheeses (including neufchatel) and warm on medium heat stirring frequently and seasoning to taste. When sauce ingredients are combined and creamy mix in diced hot link and cubed tofu. Pour into casserole dish and mix thoroughly with pasta.To create the topping mix together the bread crumbs, toasted and crumbled bread, and parmesan cheese. Sprinkle over the top of the casserole, then cover and bake for 45-60 minutes or until pasta is tender and has absorbed all or most of the sauce. Uncover the casserole dish and turn on the broiler, broiling until the crumb topping has turned golden brown. Serve hot.Serving Size: Makes 8 large servingsNumber of Servings: 8Recipe submitted by SparkPeople user THECHAUFFEUR.

The nutritional information for Dan's Protein Packed Mac and Cheese is:

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 394.6

• Total Fat: 11.6 g
• Cholesterol: 33.1 mg
• Sodium: 423.5 mg
• Total Carbs: 54.1 g
• Dietary Fiber: 2.8 g
• Protein: 18.6 g