Meals in a Muffin Tin

Sure, mac ’n' cheese is pure comfort food. But too often it’s a calorie landmine courtesy of the gooey cheese, which is why making individual servings in a muffin tin is the perfect way to control portions. Kids are sure to love this reinvention bejeweled with crunchy panko crumbs.

Serves four.

V, F (Recipe is vegetarian and can be frozen for later use)

8 ounces whole-grain macaroni (elbow) pasta
1 1/2 cups shredded cheddar cheese (about 6 ounces)
1/2 cup plus 2 tablespoons grated parmesan cheese (about 2 1/2 ounces), divided
2 large eggs
3/4 cup low-fat milk
1/3 cup plain low-fat yogurt, preferably Greek-style
1/2 cup chopped sun-dried tomatoes
2 tablespoons chopped chives
1/4 teaspoon cayenne pepper (optional)
1/4 teaspoon ground nutmeg
1 tablespoon grainy or Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons unsalted butter
3/4 cup panko (Japanese-style) bread crumbs

Cook the macaroni according to the package instructions until al dente. Preheat the oven to 375°F. Drain the pasta, return it to the pot, and stir in the cheddar cheese and 1/2 cup of the parmesan cheese. In a medium bowl, lightly beat the eggs and stir in the milk and yogurt. Add the egg mixture to the pasta mixture along with the sun-dried tomatoes, chives, cayenne (if using), nutmeg, mustard, salt, and pepper. Mix well. Divide the mixture among 12 medium muffin cups. Heat the butter in a medium skillet over medium heat. Stir in the bread crumbs and cook until browned, stirring regularly. Stir the remaining two tablespoons parmesan cheese into the toasted bread crumbs, sprinkle over the pasta mixture, and bake until set, about 15 minutes. Let cool for five minutes before unmolding.