Caribbean Macaroni Pie is a beloved comfort food that combines tender macaroni noodles with a creamy, cheesy mixture of sharp cheddar, milk, eggs, and spices. The dish is baked to golden perfection, offering a savory and comforting experience. It is commonly served at Caribbean gatherings like weddings and family reunions. The blend of herbs, such as thyme, basil, and oregano, enhances the rich flavor of the cheese, while the milk and eggs create a custard-like texture. While Macaroni Pie is a delicious and satisfying meal, it's important to note that its high cheese and dairy content can contribute to increased fat and calorie intake. However, the dish provides essential nutrients like calcium and protein from the cheese, along with vitamins A and B12 from the eggs and milk. Moderation is key to enjoying this dish's comforting flavors while maintaining a balanced diet.
Ingredients:
1- 1 pound elbow macaroni
2- 1 tablespoon butter
3- 1/2 cup diced onions
4- 1/2 cup diced bell pepper
5- 1/2 cup diced celery
6- 3 cloves minced garlic
7- 1/4 teaspoon dried thyme
8- 1/4 teaspoon dried basil
9- 1/4 teaspoon dried oregano
10- 1/4 teaspoon salt
11- 1/4 teaspoon black pepper
12- 2 cups shredded cheddar cheese
13- 2 cups whole milk
14- 2 large eggs, beaten
Ingredient Substitutes:
What are the alternatives for people with dairy or lactose allergies?
Making small changes to the ingredients can help make the dish more suitable for different dietary preferences or health concerns. Here are some healthier alternatives:
- Low-fat or plant-based cheese: For those looking to reduce fat or follow a vegan diet, dairy-free cheese (made from almond or cashew) can be used.
- Almond milk or coconut milk: If you're avoiding dairy or lactose, these plant-based milks are great substitutes for whole milk.
- Egg replacer: For a vegan version, use flax eggs (a mixture of ground flaxseed and water) or silken tofu as a replacement for eggs.
Directions:
1- Preheat your oven to 350°F.
2- Cook the macaroni noodles according to the package instructions until they are tender. Drain the noodles and set them aside.
3-In a large skillet, melt the butter over medium heat. Add the onions, bell pepper, celery, and garlic, and sauté for about 5 minutes or until the vegetables are softened.
4- Add the dried thyme, basil, oregano, salt, and black pepper to the skillet and stir to combine.
5- Add the cooked macaroni noodles to the skillet and stir to combine with the vegetable mixture.
6- Add the shredded cheddar cheese to the skillet and stir until the cheese is melted and evenly distributed.
7- In a separate bowl, whisk together the whole milk and beaten eggs.
8- Pour the milk and egg mixture over the macaroni and cheese mixture in the skillet, stirring gently to combine.
9- Pour the entire mixture into a 9-inch pie dish.
10- Bake the macaroni pie in the preheated oven for about 45-50 minutes, or until the top is golden brown and the center is set.
11- Remove the pie from the oven and let it cool for a few minutes before slicing and serving.
Note:
- You can add additional seasonings and spices to the macaroni and cheese mixture according to your taste. Some people like to add hot sauce, paprika, or mustard for an extra kick of flavor.
Health Considerations:
- While Caribbean Macaroni Pie is a rich and comforting dish, it is important to note some potential health concerns when consuming it in large quantities. The dish contains a significant amount of saturated fat due to the use of cheese, butter, and whole milk. Excessive intake of saturated fat can increase cholesterol levels and contribute to heart disease. Additionally, the dish is relatively high in sodium, mainly from the cheese and added salt, which can contribute to high blood pressure and kidney issues when consumed in excess.
Can this dish be made in a healthier way?
Yes, it’s possible to make a healthier version of Caribbean Macaroni Pie by making a few simple substitutions:
- Low-fat cheese or reduced-fat cheese can be used instead of regular sharp cheddar to reduce the fat content while maintaining the cheesy flavor.
- Skim milk or plant-based milk (such as almond milk) can replace whole milk to cut down on calories and fat.
- You can also use olive oil instead of butter to provide healthier fats that are better for the heart.
FAQs and Answers:
- Can "Caribbean Macaroni Pie" be stored and consumed later? Yes, Caribbean Macaroni Pie can be stored for later consumption. To store, place the pie in an airtight container and refrigerate for up to 3-4 days. For longer storage, you can freeze it in portions. When ready to serve, reheat in the oven at 350°F (175°C) until heated through, or microwave for a quicker option.
- How many servings does this recipe yield? This recipe yields approximately 6 servings, depending on portion sizes. You can adjust the quantities if you're cooking for more people or need smaller servings.
Nutrition Facts (per serving):
- Calories: 436
- Fat: 21g
- Saturated Fat: 12g
- Cholesterol: 128mg
- Sodium: 455mg
- Carbohydrates: 39g
- Fiber: 2g
- Sugar: 6g
- Protein: 22g
Note:
- The nutrition facts may vary depending on the specific ingredients used and the serving size of the macaroni pie.
Here are the approximate nutrition facts for the ingredients listed in the recipe:
1 pound elbow macaroni:
- Calories: 1,764
- Carbohydrates: 360 grams
- Protein: 60 grams
- Fat: 8 grams
- Fiber: 16 grams
benefits:
- Carbohydrates: Provides energy through complex carbohydrates, which are essential for bodily functions and activities.
- Fiber: Depending on the type of pasta (whole wheat vs. refined), it may offer some dietary fiber for digestive health.
1 tablespoon butter:
- Calories: 102
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 12 grams
- Fiber: 0 grams
benefits:
- Vitamins: Contains fat-soluble vitamins such as A, D, E, and K.
- Fat: Provides essential fatty acids and helps in the absorption of fat-soluble vitamins.
1/2 cup diced onions:
- Calories: 32
- Carbohydrates: 8 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 1 gram
benefits:
- Antioxidants: Rich in antioxidants like quercetin, which help fight inflammation and boost the immune system.
- Fiber: Provides dietary fiber for digestive health.
- Vitamins and Minerals: Contains vitamin C, B6, and manganese.
1/2 cup diced bell pepper:
- Calories: 12
- Carbohydrates: 3 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 1 gram
benefits:
- Vitamins: High in vitamins A and C, which support immune function and skin health.
- Antioxidants: Contains antioxidants like beta-carotene.
- Fiber: Provides dietary fiber for digestive health.
1/2 cup diced celery:
- Calories: 8
- Carbohydrates: 2 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 1 gram
benefits:
- Hydration: High water content helps with hydration.
- Vitamins and Minerals: Contains vitamins A, C, and K, as well as folate and potassium.
- Fiber: Provides dietary fiber for digestive health.
3 cloves minced garlic:
- Calories: 13
- Carbohydrates: 3 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Antioxidants: Contains compounds like allicin that have antioxidant and anti-inflammatory properties.
- Immune Support: Helps boost the immune system.
- Heart Health: May help reduce blood pressure and cholesterol levels.
1/4 teaspoon dried thyme:
- Calories: 1
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Antioxidants: Contains thymol and other compounds with antioxidant properties.
- Antimicrobial: Has natural antimicrobial properties.
- Vitamins and Minerals: Contains vitamin C, vitamin A, and iron.
1/4 teaspoon dried basil:
- Calories: 1
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Antioxidants: Rich in antioxidants like eugenol.
- Anti-inflammatory: Has anti-inflammatory properties.
- Vitamins and Minerals: Contains vitamin K and manganese.
1/4 teaspoon dried oregano:
- Calories: 1
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Antioxidants: Contains rosmarinic acid and thymol with antioxidant benefits.
- Antimicrobial: Has natural antimicrobial properties.
- Vitamins and Minerals: Contains vitamin K and manganese.
1/4 teaspoon salt:
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Electrolyte Balance: Helps maintain proper fluid balance and nerve function.
- Flavor Enhancer: Enhances the taste of food.
1/4 teaspoon black pepper:
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
benefits:
- Digestive Health: Stimulates digestive enzymes and improves digestion.
- Antioxidants: Contains piperine with antioxidant properties.
- Nutrient Absorption: Enhances the absorption of certain nutrients.
2 cups shredded cheddar cheese:
- Calories: 800
- Carbohydrates: 6 grams
- Protein: 48 grams
- Fat: 64 grams
- Fiber: 0 grams
benefits:
- Protein: Provides high-quality protein essential for muscle repair and growth.
- Calcium: Rich in calcium, which is important for bone health.
- Vitamins and Minerals: Contains vitamins A, D, and B12, as well as phosphorus and zinc.
2 cups whole milk:
- Calories: 300
- Carbohydrates: 24 grams
- Protein: 16 grams
- Fat: 16 grams
- Fiber: 0 grams
benefits:
- Calcium and Vitamin D: Important for bone health.
- Protein: Provides essential protein for growth and repair.
- Vitamins and Minerals: Contains vitamin B12, riboflavin, and phosphorus.
2 large eggs, beaten:
- Calories: 140
- Carbohydrates: 1 gram
- Protein: 12 grams
- Fat: 10 grams
- Fiber: 0 grams
benefits:
- Protein: Provides high-quality protein necessary for muscle repair and growth.
- Vitamins and Minerals: Rich in vitamins A, D, B12, and folate, as well as iron and selenium.
- Healthy Fats: Contains healthy fats that support brain health.
Please note that these values are approximate and can vary depending on the specific brands and quantities of ingredients used. Additionally, cooking methods and any additional ingredients or toppings used may also affect the final nutritional profile of the dish.
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