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Recipe: Macaroni and Cheese


From Good Food, Great Medicine: A Mediterranean Diet and Lifestyle Guide. Third edition, 2014, by Miles Hassell, MD, and Mea Hassell

It’s easy to justify a meal of macaroni and cheese if you don’t compromise on the ingredients. This recipe is a departure from the traditional in that it is based on custard, which offers added nutrition, protein and good fat from the eggs that you won’t get from a cheesy sauce.

Serves 4 as a main dish


  • 4 cups cooked whole grain macaroni
  • 2 tablespoons extra-virgin olive oil
  • 1 medium-large onion in ¼-inch dice
  • 6 eggs
  • 1½ cups whole milk OR 1 can (12 ounces) evaporated whole milk
  • 1 can (7 ounces) diced green mild chilies
  • 8 ounces sharp cheddar cheese, grated
  • 1 tablespoon whole grain mustard
  • 1 teaspoon salt
  • ½ to 1 teaspoon Tabasco sauce


  1. Heat oven to 300 degrees.
  2. Cook pasta according to directions.
  3. Heat olive oil in a 10-inch pot. Sauté onion for 15 minutes or until very tender.
  4. Whisk eggs in a 2-quart mixing bowl. Add milk, cheese and seasoning. Blend thoroughly. Combine with cooked macaroni and onion.
  5. Scrape into an oiled 2-quart baking dish. Bake uncovered for 45 minutes or until set in the middle. Check after 30 minutes. Lower the heat if the macaroni is bubbling or browning around the edges. Gentle cooking for just enough time to set the custard will give the best results.
About the Author: Miles Hassell, M.D., is an internist in private practice at Providence St. Vincent Medical Center in Portland. He is medical director of the Integrative Medicine Program at Providence Cancer Center. He encourages the vigorous use of evidence-based food and lifestyle choices and has been chosen as one of Portland’s Top Doctors. He lectures widely to physician groups about the appropriate integration of lifestyle and conventional medicine, and is often interviewed on health issues by local television and radio programs.


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