By increasing the fiber in this casserole (both with whole wheat pasta and more veggies), we can enjoy the luxury of a down-home favorite. This isn’t a baked casserole but a skillet supper, quicker and easier.
Ingredients
6 ounces grated Cheddar cheese
2 ounces finely grated Parmigiano-Reggiano
1 tablespoon unsalted butter
1 small yellow onion, chopped
6 ounces cremini or white button mushrooms, sliced
3 tablespoons unbleached all-purpose flour
3 cups low-fat or fat-free milk
1 tablespoon Dijon mustard
1 tablespoon minced tarragon leaves or 2 teaspoons dried tarragon
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 ounces dried, whole wheat pasta shells (not the large ones for stuffing), cooked and drained according to the package instructions
4 cups broccoli florets and stems
Preparation
1. Mix the Cheddar and Parmigiano-Reggiano in a medium bowl. Set aside.
2. Melt the butter in a large, high-sided, oven-safe skillet. Add the onion and cook, stirring often, until softened, about 3 minutes.
3. Add the mushrooms and cook until they release their liquid, it comes to a simmer, and then reduces by about two-thirds, about 5 minutes.
4. Sprinkle the flour over the vegetables in the skillet. Stir well to coat.
5. Whisk in the milk in a steady, thin stream until creamy. Then whisk in the mustard, tarragon, salt, and pepper. Continue whisking until the mixture starts to bubble and the liquid thickens, about 3 minutes.
6. Remove the skillet from the heat. Stir in three-quarters of the mixed cheeses until smooth. Then stir in the cooked pasta and the broccoli.
7. Preheat the broiler after setting the rack 4 to 6 inches from the heat source. Meanwhile, sprinkle the remaining cheese over the ingredients in the skillet. Set the skillet on the rack and broil until light browned and bubbling, about 5 minutes. (If your skillet has a plastic or wooden handle, make sure it sticks outside the oven, out from under the broiler, so the handle doesn’t melt.) Cool for 5 to 10 minutes before dishing up.
Serves 4
Nutritional Information: Calories: 600; Fat: 25g; Cholesterol: 70mg; Sodium: 860mg; Total Carbohydrates: 64g; Dietary Fiber: 2g; Sugars: 13g; Protein: 32g.
