Mac and Cheese with White Beans

White beans, whether they’re cannellini, kidney or navy, slip easily into a pot of baked macaroni and cheese, hiding themselves in the cheesy sauce as effectively as the pasta it's tossed with. If texture is an issue and your kids will inevitably pick them out, mash them lightly with a fork first so they just add creaminess (they'll be practically undetectable!). Read on for the details.

1/2 lb dry macaroni, rotini, small shells or other small pasta shapes

1 cup canned white beans, rinsed and drained

salt

3 tbsp butter

3 tbsp flour

2 1/2 cups milk

3 cups grated aged cheddar, Gouda and/or other meltable cheese

2 slices whole wheat bread, torn into pieces

2 tbsp canola or olive oil or melted butter 30 ml

1/4 cup grated Parmesan 60 ml

1. Preheat the oven to 350°F. In a large pot of boiling salted water, cook pasta until al dente. Drain well, then add beans and set aside.

2. In the same pot, melt butter over medium. Add flour and use a whisk to combine, cooking for 1 min or so until the mixture starts to turn golden. Stir in milk and bring sauce to a boil, whisking constantly. Reduce heat and simmer for a few min, until the mixture thickens up.

3. Remove pot from heat and stir in cheese until melted and sauce is smooth. Season with salt and pepper. Add cooked pasta and beans, then stir until well-coated.

4. Pulse bread, butter and Parmesan in a food processor until coarse crumbs form. Transfer macaroni and cheese into an appropriately sized baking dish and top with breadcrumbs and any remaining cheese. (It can be made up to 24 hours ahead and refrigerated in the baking dish. Just sprinkle with the crumb mixture or cheese right before you bake it.)

5. Bake for 15-20 min, until topping is golden and sauce is bubbly around the edges.

Serves 6-8.

377 calories, 18 g fat (12 g saturated, 5.2 g monounsaturated, 0.8 g polyunsaturated), 58 mg cholesterol, 32 g carbohydrate, 18.6 g protein, 2.4 g fibre