Creamy, Light Macaroni and Cheese

Oxmoor House
We set out to make a serious dent in the calorie and fat content of good old macaroni and cheese, while preserving the creamy comfort-food texture.

Yield:

Serves 8 (serving size: 1 1/3 cups)

Recipe from

Recipe Time

Hands-on: 1 Hours
Total: 1 Hour, 25 Minutes

Nutritional Information

Calories 390
Fat 10.9 g
Satfat 6.1 g
Monofat 2.1 g
Polyfat 0.4 g
Protein 19.1 g
Carbohydrate 53.9 g
Fiber 3.2 g
Cholesterol 31 mg
Iron 2.4 mg
Sodium 589 mg
Calcium 403 mg

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, peeled
2 tablespoons plain fat-free Greek yogurt
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
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.

Note:

Sidney Fry, MS, RD,

September 2011