Good food is one of life’s great joys and good meals are often a shared pleasure between friends and family. In light of the current challenges, we are providing some heart healthy recipes that you can try at home and share with your friends and family now via a text with pictures or later when we can join our friends and family again over a special heart healthy meal!  This recipe is taken from the “Heart Healthy Home Cooking African American Style Cook Book” which was was published by the NIH and gathered by nutrition researchers from  Columbia University. Heart Healthy Home Cooking African American Style NIH Publication No. 08-3792


Classic Macaroni and Cheese

2 cups macaroni

2 cups onions, chopped

2 cups evaporated fat-free milk

1 medium egg, beaten

¼ teaspoon black pepper

1¼ cups low-fat cheddar cheese, finely shredded

nonstick cooking spray, as needed

This recipe proves you don’t have to give up your favorite dishes to  eat heart healthy meals.  Here’s a lower-fat version of a true classic. You can add some green vegetables such as broccoli or peas to brighten up your dish with color and valuable nutrients. Enjoy!


  1. Cook macaroni according to directions—but do not add salt to the cooking water.  Drain and set aside.


  1. Spray casserole dish with nonstick cooking spray.


  1. Preheat oven to 350 of.


  1. Lightly spray saucepan with nonstick cooking spray.


  1. Add onions to saucepan and saute for about 3 minutes.


  1. In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.


  1. Transfer mixture into casserole dish.


  1. Bake for 25 minutes or until bubbly.


  1. Let stand for 10 minutes before serving.

Yield: 8 servings

Serving size:   ½ cup Calories 200

Total Fat 4 g,  Saturated Fat 2 g,  Cholesterol 34 mg,  Sodium 120 mg,  Total Fiber 1 g,  Protein 11 g, Carbohydrates 29 g,  Potassium 119 mg.