Recipe Makeover: Creamy, Light Macaroni and Cheese

Lighter Mac & Cheese-

The Classic:
908 calories per serving
963 milligrams sodium
36 grams saturated fat

The Makeover:
390 calories per serving
589 milligrams sodium
6.1 grams ... more 
Lighter Mac & Cheese-

The Classic:
908 calories per serving
963 milligrams sodium
36 grams saturated fat

The Makeover:
390 calories per serving
589 milligrams sodium
6.1 grams saturated fat

View Recipe: Creamy, Light Macaroni and Cheese

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Tue, Nov 8, 2011 7:12 PM EST



We squashed out half the calories and three-fourths of the sat fat by using a new trick in the sauce.



This isn't the first time we've tackled this dish, of course, but this time we wanted to retain as much cheese as possible for both flavor and that nonnegotiable gooey texture, so the real work happened with the béchamel. Instead of the traditional buttery, heavy sauce, we turned to an unlikely hero for a boost: butternut squash. Combined with nonfat milk and Greek yogurt, the squash adds a rich, nutty flavor, sneaks in some vegetable, and brilliantly mimics the color and creaminess of cheddar sauce. A trio of bold cheeses packs more flavor than a one-cheese approach, while grooved pasta ensures full sauce coverage for a saucy favorite with all kinds of comforting goodness.



See More: Vegetarian Pasta Recipes



Creamy, Light Macaroni and Cheese



Ingredients:


3 cups cubed peeled butternut squash (about 1 [1-pound] squash)


1 1/4 cups fat-free, lower-sodium chicken broth


1 1/2 cups fat-free milk


2 garlic cloves


1 teaspoon kosher salt


1/2 teaspoon freshly ground black pepper


2 tablespoons fat-free Greek yogurt


1 1/4 cups (5 ounces) shredded Gruyère cheese


1 cup (4 ounces) grated pecorino Romano cheese


1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided


1 pound uncooked cavatappi


Cooking spray


1 teaspoon olive oil


1/2 cup panko (Japanese breadcrumbs)


2 tablespoons chopped fresh parsley



Preparation:


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.


3. Place the hot squash mixture in a blender. Add salt, pepper, and Greek yogurt. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyère, pecorino Romano, and 2 tablespoons Parmigiano-Reggiano. Stir until combined.


4. Cook pasta according to package directions, omitting salt and fat; 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 cooking spray.


5. Heat oil in a medium skillet over medium heat. Add panko, and cook for 2 minutes or until golden brown. Remove from heat; stir in remaining 2 tablespoons Parmigiano-Reggiano cheese. Sprinkle evenly over the hot pasta mixture. Lightly coat topping with cooking spray.


6. Bake at 375° for 25 minutes or until bubbly. Sprinkle with parsley, and serve immediately.



Sidney Fry, MS, RD, Cooking Light