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Impastable Mac & Cheese with Swedish Meatballs - The Sleeved Chef & Jana Wolff

December 5, 2019

“Impastable” Macaroni & Cheese
Number of Servings: 8
Serving Size: ½ cup


8 oz uncooked “Impastable” elbow macaroni
2 cups shredded reduced fat sharp cheddar cheese
½ cup grated parmesan cheese
3 cups fat-free milk
⅛ cup butter

  1. Preheat oven to 350 F.
  2. Cook macaroni a few minutes less than package instructions (to allow for more cooking when baking).
  3. In a saucepan, melt butter over medium heat.
  4. Add milk slowly, stirring constantly.
  5. Stir in 1 ½ cups of cheddar and ⅜ cup of parmesan cheese, and cook over low heat until melted and the sauce is a little thick.
  6. Combine macaroni and sauce in a large casserole dish, stir well.
  7. Sprinkle the remaining cheddar and parmesan cheeses.
  8. Bake for 30 minutes.

Calories: 206
Total Fat: 13.4g
Cholesterol: 20.9mg
Sodium: 330.6mg
Protein: 16.8g
Carbohydrate: 10.8g

Swedish Meatballs
Number of Servings: 4
Serving Size: 5 meatballs


3 Tbsp butter, divided
½ cup finely chopped onion
1 tsp kosher salt
¾ lb ground beef (93% lean)
¾ lb ground pork (93% lean)
2 large egg yolks
½ tsp black pepper
¼ tsp ground allspice
¼ tsp freshly grated nutmeg
1 Tbsp all-purpose flour
2 cups beef broth
⅛ cup heavy cream

  1. Preheat oven to 200 degrees F.
  2. Over medium heat, melt 1 tablespoon of butter.
  3. Add the onion and a pinch of salt and cook until the onions are soft. Remove from the heat and set aside.
  4. On medium speed, beat ground beef, pork, egg yolks, 1 teaspoon of kosher salt, black pepper, allspice, nutmeg, and onions for 1 to 2 minutes.
  5. Divide meat into 1-ounce portions and roll into meatballs. Place on a sheet pan.
  6. Over medium-low heat, heat the remaining butter. Add the meatballs and sauté until golden brown on all sides, about 7 to 10 minutes. Remove the meatballs to an ovenproof dish using a slotted spoon and place in the warmed oven.
  7. Once all the meatballs are removed from the pan, decrease the heat to low and add the flour.
  8. Whisk until lightly browned, approximately 1 to 2 minutes. Gradually add the beef stock and whisk until sauce begins to thicken.
  9. Add the cream and continue to cook until the gravy reaches the desired consistency.
  10. Remove the meatballs from the oven, cover with the gravy, and serve.


Calories: 266
Total Fat: 17.3g
Cholesterol: 148.7mg
Sodium: 114.7mg
Protein: 23.9g
Carbohydrate: 3.5g

Every month, GBMC holds a Facebook Live cooking demonstration featuring healthy recipes from The Sleeved Chef, Michael Salamon. Michael graduated from the Culinary Institute of America and is passionate about “teaching cooking techniques and recipes to pre- and post-operative bariatric patients.” He had a type of bariatric surgery known as a sleeve gastrectomy in September 2016 and enjoys sharing his knowledge of cooking with fellow weight loss patients. Co-hosting the demonstration with him is Jana Wolff, RD, LDN, Director of Nutrition for GBMC’s Comprehensive Obesity Management Program, where Michael was treated.
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