My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had yesterday.

This casserole was made using my favorite low-fat mac and cheese recipe, Shannon’s Macaroni and Cheese, and adding chicken, broccoli and a crisp cheese cracker topping.  It makes four generous servings or six adequate servings for someone trying to watch fat and calories.


  • 3/4 cup dry macaroni
  • 4 oz. shredded cheddar cheese
  • 2 Tblsp. dried minced onion
  • 1-1/4 cups low-fat cottage cheese
  • 1/4 cup plus 2 Tblsp. 2% milk
  • 1-1/2 tsp. Dijon mustard
  • 3/4 tsp. salt
  • Grating of black pepper
  • 1-1/2 cups steamed broccoli flowerettes
  • 1/2 boneless, skinless chicken breast, cooked and diced
  • 2 Tblsp. grated parmesan cheese
  • 1/2 cup cheese cracker crumbs

Heat oven to 350 degrees F

Spray a 9″ casserole dish

Cook macaroni in boiling, salted water for approximately 8 minutes until al dente.  Drain, do not rinse.  Place macaroni in a large bowl and immediately stir in the cheese and minced onion.

In a separate bowl (or small food processor) blend together the cottage cheese, milk, mustard, salt and pepper.  Pour the cheese mixture over the macaroni and mix together.  Add the steamed broccoli and cooked chicken, mixing well.  Spoon the macaroni mixture into a sprayed 9″ casserole dish.

In a small bowl, mix the parmesan cheese and cheese cracker crumbs together.  Sprinkle over the top of the macaroni.

Bake uncovered @ 350 degrees for 20 minutes.


Makes six 1-cup servings.

Each serving = 244 calories, 10.2 g fat, 36.4 mg cholesterol, 466 mg sodium, 222 mg potassium, 18.8 g carbohydrate, 0.281 g dietary fiber, 19.2 g protein (per DietPower software)

Weight Watchers:  6 Points/Plus per serving 


The dessert is based on a recipe I just found on All Recipes.  It is surprisingly rich and delicious – and only 116 calories/2 Weight Watchers points.


  • One oz. box of sugar-free, fat-free instant pistachio pudding
  • 2 cups low-fat plain yogurt
  • 1 cup pineapple tidbits (packed in juice), drained
  • 1 cup Cool Whip Light dessert topping, thawed

In a large bowl, whisk together the instant pudding and plain yogurt.  Stir in the pineapple and then fold in the Cool Whip dessert topping.

Spoon mixture into six dessert dishes, cover with plastic or foil, and refrigerate for at least one hour.

Makes six 1/2 cup servings

Each serving = 116 calories, 2.54 g fat, 4.61 mg cholesterol, 53.5 mg sodium, 227 mg potassium, 19.9 g carbohydrate, 0.333 g dietary fiber, 4.14 g protein (per DietPower software)

Weight Watchers = 2 points per serving 


Shannon and I thought it was a very tasty, satisfying meal.