Guilt Free Mac N' Cheese

I love nutrition. Enough that I am studying to make a career out of helping people make food choices that will allow them to live long and healthy lives. I am a healthy eater who loves fruits, vegetables, whole grains, and real organic food. I don't drink soda, I don't eat meat, and I try to avoid processed foods. But we all have our weaknesses... and I happen to love macaroni and cheese. And pizza. And brownies. And chips and dip. But hey, I am getting off track and drooling all over my keyboard. So let's get back to what this blog is really about, and focus on the macaroni and cheese.

Mac n' cheese is the ultimate comfort food. It's warm... creamy... cheesy... and it's pasta- so it speaks to my Italian genes. Unfortunately, the calories and fat that come along with this traditional dish aren't so comforting. So sadly (but wisely), I have only ever indulged my love for mac n' cheese on special occasions.

That is until my mom found this Weight Watcher's recipe for butternut squash macaroni and cheese. I can feel you being skeptical from here... but don't stop reading now. I promise you won't be sorry.

This recipe uses butternut squash as a base for the cheese sauce, which significantly cuts down on the fat and calories without losing any flavor or creaminess. I was expecting it to be really squashy (which is fine with me because I love butternut squash) but it wasn't. It was thick, creamy, and cheesy, while delivering a healthy dose of nutrients, protein, and fiber. I literally had to restrain myself from licking the plate. There may or may not have been tears when I discovered the leftovers were gone.

So. Whether you are a butternut squash lover or not, you should try this dish. Of course, like I always say, it's all about moderation. Though it's tempting, you shouldn't eat the whole casserole dish in one sitting. Pair this with a vegetable and a side salad for a well balanced and filling meal.

Healthy eating is all about finding healthy ways to enjoy the things that you love, and this recipe is a perfect example of that!

Butternut Squash Macaroni and Cheese

Ingredients

• 1 lb butternut squash, cubed
• 12oz Ronzoni Smart Taste Macaroni Noodles (mom used fusilli, which held onto the sauce better)
• 1/2 cup Panko breadcrumbs
• 1 ½ cups fat free vegetable broth (Use an organic brand to cut down on sodium. I like Pacific Foods or Imagine Foods)
• 1 cups fat free milk
• 1 cup Gruyère cheese, shredded (mom replaced this with 2% cheddar)
• 1 cup fresh Parmigiano-Reggiano cheese
• 1/2 cup fat free plain Greek yogurt
• 3 garlic cloves, minced
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°.
2. Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat and let cool for about 10 minutes.
3. Place the warm squash mixture in a blender. Add salt, pepper, and Greek yogurt. Blend until smooth. Place blended squash mixture in a bowl; stir in cheeses and mix until combined.
4. Cook pasta according to package directions, drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with non-fat cooking spray.
5. Sprinkle panko evenly over the hot pasta mixture. Lightly coat topping with cooking spray.
6. Bake at 375° for about 20 minutes or until bubbly. Serve immediately.

Number of servings (yield): 8

 

PER SERVING:285 calories; 8g fat; 42g carbohydrates; 8g protein; 6g fiber. 5 Weight Watcher's points.