Anabolic Mac and Cheeseburger

Ingredients

• 56 g Bonza chickpea shell pasta (Weighed dry; shells shape preferred for texture)
• 112 g 96/4 lean ground beef (Weighed raw; very lean for high protein, low fat)
• 2 g Salt (1g for beef, 1g for pasta water (approximate))
• 2 g Ground mustard (For beef seasoning; gives cheeseburger flavor)
• 1 g Black pepper (For beef seasoning)
• 120 g Unsweetened almond milk (vanilla preferred) (Can use plain, but not chocolate)
• 5 g Frank's Red Hot Queso Seasoning Mix (Adds cheesy, spicy flavor to sauce)
• 84 g Fat-free cheddar cheese (Shredded; for sauce)
• 56 g Fat-free cream cheese (Helps thicken sauce)
• as needed Non-stick cooking spray (For cooking beef)
• 4 cups Water (For boiling pasta)

Instructions

1. Weigh and Prepare Pasta

   Weigh out 56g of Bonza chickpea shell pasta using a food scale. Set aside.

   Time: PT2M

2. Boil Water and Salt

   Fill a saucepan with about 4 cups of water. Add 1g of salt. Bring to a boil over high heat.

   Time: PT5M

3. Season and Mix Beef

   Weigh out 112g of 96/4 lean ground beef into a large mixing bowl. Add 1g salt, 2g ground mustard, and 1g black pepper. Mix thoroughly by hand until evenly combined.

   Time: PT3M

4. Cook Pasta

   Once water is boiling, add the chickpea pasta. Stir immediately to prevent sticking. Boil for 9 minutes, stirring occasionally. Watch to prevent overflow.

   Time: PT9M

5. Drain and Set Aside Pasta

   Drain pasta in a strainer. Shake gently to remove excess water. Transfer to a mixing bowl.

   Time: PT2M

6. Cook Seasoned Beef

   Preheat a non-stick skillet over medium-high heat. Spray with non-stick spray. Add seasoned beef and cook, breaking it up, until browned and cooked through (about 4-5 minutes). Transfer to a bowl.

   Time: PT5M

7. Prepare Cheese Sauce Ingredients

   Weigh out 120g unsweetened almond milk (vanilla preferred), 5g Frank's Red Hot Queso Seasoning, 84g fat-free cheddar cheese, and 56g fat-free cream cheese. Combine almond milk and queso seasoning in a bowl.

   Time: PT2M

8. Make Cheese Sauce

   Pour almond milk and queso seasoning into a saucepan. Heat on low until it just starts to smoke, stirring frequently. Add fat-free cheddar and cream cheese. Stir continuously until all cheese is melted and sauce is thick and smooth.

   Time: PT5M

   Temperature: Low heat

9. Combine Pasta and Cheese Sauce

   Pour cheese sauce over cooked pasta in the mixing bowl. Stir until all pasta is evenly coated.

   Time: PT1M

10. Add Beef and Finish

    Add half the cooked beef to the pasta and cheese mixture. Stir to combine. Top with remaining beef for serving.

    Time: PT1M

11. Serve

    Spoon into a serving bowl. Enjoy immediately for best texture and flavor.

    Time: PT1M

12. Cleanup

    Wash all used utensils: food scale, bowls, saucepan, skillet, strainer, spatula, measuring spoons. Wipe down counters and stove.

    Time: PT8M

Nutrition Facts

Calories

777

Protein

86g

Carbohydrates

79g

Fat

13g

Fiber

17g

Ingredient Substitutions

• Instead of Bonza chickpea shell pasta: Other chickpea pasta, Whole wheat pasta (lower protein/fiber), Regular pasta (not recommended for macros)
• Instead of 96/4 lean ground beef: 93/7 lean ground beef, Ground turkey (extra lean), Plant-based ground (for vegetarian)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Ground mustard: Yellow mustard (use less, mix with beef), Dijon mustard
• Instead of Black pepper: White pepper
• Instead of Unsweetened almond milk (vanilla preferred): Skim milk, Soy milk, Oat milk
• Instead of Frank's Red Hot Queso Seasoning Mix: Taco seasoning (small amount), Cheddar powder, Paprika + chili powder + garlic powder
• Instead of Fat-free cheddar cheese: Low-fat cheddar, Regular cheddar (higher fat/calories)
• Instead of Fat-free cream cheese: Neufchâtel cheese, Low-fat cream cheese
• Instead of Non-stick cooking spray: Olive oil spray, Butter (minimal, changes macros)

Equipment Needed

• Food scale
• Small bowl
• Large mixing bowl
• Saucepan (for boiling pasta)
• Strainer/colander
• Non-stick skillet or frying pan
• Spatula or wooden spoon
• Saucepan (for cheese sauce)
• Measuring spoons

Critical Steps — Do Not Skip

• Do not overcook the chickpea pasta; it can become mushy.
• Cook beef just until browned; overcooking dries it out.
• Heat cheese sauce gently and stir constantly to prevent curdling or burning.

Chef Tips from the Video

• Weighing ingredients ensures accurate macros and portion control.
• Chickpea pasta is higher in protein and fiber than regular pasta, making it more filling.
• Fat-free cheeses can be tricky to melt; low, slow heat is key.
• For extra cheesiness, sprinkle a little more cheddar on top before serving.
• If prepping for meal prep, portion into microwave-safe containers for grab-and-go meals.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days. Reheat in microwave; cheese will remelt.

Freezer: Not recommended; sauce may separate and pasta texture will suffer.

Room temperature: Not safe for more than 2 hours due to dairy and meat.

Make-Ahead Tips

• Can be made ahead and portioned for meal prep; reheat in microwave.
• Store sauce and pasta together for best results.
• Add a splash of almond milk when reheating to loosen sauce if needed.