Mac & Cheese is actually Great for weight loss

Ingredients

• 410 grams Chicken Broth (low‑sodium)
• 240 grams Fat‑Free Fairlife Milk (brand Fairlife, fat‑free)
• 224 grams Small Shell Pasta (dry, small shell shape)
• 84 grams Premium Breaded Chicken Tenders (frozen, white‑breast, breaded)
• 2 sprays Cooking Spray (vegetable oil spray for air fryer)
• 6 slices Velveeta Cheese (sharp cheddar flavor, processed cheese)
• 56 grams Fat‑Free Cheddar Cheese (shredded)
• 50 grams Buffalo Sauce (store‑bought, spicy)
• 14 grams Blue Cheese Crumbles (crumbled)

Instructions

1. Measure Liquids and Pasta

   Using the kitchen scale, weigh 410 g chicken broth, 240 g fat‑free Fairlife milk, and 224 g small shell pasta into the medium saucepot.

   Time: PT2M

2. Cook Pasta in Broth‑Milk Mixture

   Place the pot on the stove over high heat, stir to combine, and bring to a boil. Once boiling, reduce to a steady simmer and set a timer for 10 minutes, stirring every 30‑60 seconds to keep the pasta from sticking and to prevent the milk from scorching.

   Time: PT10M

3. Preheat Air Fryer

   While the pasta cooks, preheat the air fryer to 400°F (200°C).

   Time: PT2M

   Temperature: 400°F

4. Air‑Fry Chicken Tenders

   Arrange the 84 g frozen chicken tenders in the air‑fryer basket, spray lightly with cooking spray, and cook for 6‑8 minutes, flipping halfway through. Ensure the internal temperature reaches 165°F (74°C).

   Time: PT8M

   Temperature: 400°F

5. Prepare Cheese Mix

   Unwrap the 6 slices of Velveeta and set aside. Shred the 56 g fat‑free cheddar and keep ready in a small bowl.

   Time: PT2M

6. Melt Velveeta

   When the pasta timer finishes, remove the pot from heat. Immediately add the Velveeta slices and stir continuously for 2‑3 minutes until fully melted and the sauce begins to thicken.

   Time: PT3M

7. Incorporate Shredded Cheddar

   Add the shredded fat‑free cheddar to the pot and stir for another minute until the cheese is completely melted and the sauce is smooth.

   Time: PT1M

8. Add Buffalo Sauce

   Stir in 50 g buffalo sauce and mix for about 1 minute so the flavor fully incorporates.

   Time: PT1M

9. Chop Cooked Chicken

   Transfer the air‑fried chicken tenders to a cutting board, let cool briefly, then chop into bite‑size pieces.

   Time: PT2M

10. Assemble and Serve

    Divide the creamy buffalo mac into two bowls, top each with the chopped chicken, and sprinkle 14 g blue‑cheese crumbles over the top. Serve immediately.

    Time: PT2M

Nutrition Facts

Calories

650

Protein

38 g

Carbohydrates

55 g

Fat

30 g

Fiber

2 g

Ingredient Substitutions

• Instead of Chicken Broth: vegetable broth, water with bouillon
• Instead of Fat‑Free Fairlife Milk: any fat‑free milk, skim milk
• Instead of Small Shell Pasta: elbow macaroni, any small pasta
• Instead of Premium Breaded Chicken Tenders: any frozen chicken tenders, fresh chicken breast cut into strips
• Instead of Cooking Spray: light oil
• Instead of Velveeta Cheese: American cheese, other processed cheese
• Instead of Fat‑Free Cheddar Cheese: regular cheddar, low‑fat cheese
• Instead of Buffalo Sauce: hot sauce mixed with melted butter
• Instead of Blue Cheese Crumbles: gorgonzola, feta

Equipment Needed

• Kitchen Scale
• Medium Saucepot
• Stove
• Air Fryer
• Spatula or Wooden Spoon
• Cutting Board
• Chef's Knife
• Small Mixing Bowls
• Timer

Critical Steps — Do Not Skip

• Stir the pasta constantly to prevent the milk from scorching.
• Melt Velveeta off the heat to avoid a grainy texture.
• Cook chicken tenders to an internal temperature of 165°F.
• Add buffalo sauce after the cheese has fully melted for even distribution.

Chef Tips from the Video

• For extra heat, drizzle a little extra buffalo sauce on top just before serving.
• If you prefer a smoother sauce, blend the broth‑milk mixture briefly before adding pasta.
• Use a high‑protein pasta such as chickpea or lentil pasta for a lower‑carb version.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat using the microwave method below.

Freezer: Not recommended – the cheese sauce may separate after freezing.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Reheat leftovers by adding 15 g milk, microwaving 45 seconds, stirring, then adding another 10 g milk and microwaving for 1 minute.
• The dish can be prepared up to 30 minutes in advance; keep the sauce warm on the stove over low heat.

Frequently Asked Questions