Butternut Squash Mac 'N Cheese
Whole grain foods are a good source of fiber, iron, B vitamins, and protein.
Yield: 6 servings
- 1 small butternut squash OR ½ large butternut squash, scrubbed with clean vegetable brush under running water
- 1 ½ Tablespoons olive oil, divided
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 2 cups uncooked whole wheat pasta (macaroni or rotini)
- ¼ cup white onion, scrubbed with clean vegetable brush under running water, chopped
- ½ teaspoon salt (optional)
- ½ teaspoon dried mustard (optional)
- ½ teaspoon paprika (optional)
- ¾ cup low-fat milk
- 1 cup Cheddar cheese, shredded
- ½ cup Mozzarella cheese, shredded
- Parmesan cheese (optional)
- Green onion, gently rubbed under cold running water, chopped (optional)
- Wash hands with soap and water.
- Preheat oven to 350 °F.
- Cut squash in half and remove skin and seeds.
- Cut squash into small cubes and place on sheet pan sprayed with non-stick cooking spray. If squash is too hard to cut, microwave 2 to 3 minutes before cutting it. Be careful, it could be hot.
- Brush squash with 1 Tablespoon olive oil and sprinkle evenly with pepper and garlic powder. Roast in the oven for about 25 minutes or until soft.
- While squash is roasting, cook pasta according to package directions. Drain and set aside.
- In a small skillet, heat ½ Tablespoon olive oil on medium heat. Add onion and sauté until soft.
- Place squash, onion, milk and optional spices (dried mustard, paprika and salt) into a blender and puree until smooth.
- Pour puree over noodles and mix evenly.
- Stir in shredded cheeses. Add some milk to adjust consistency if desired.
- Top with Parmesan cheese or chopped green onions if desired.
- Store leftovers in a sealed container in the refrigerator for up to 4 days.
- Serving Size (1/6 of recipe):
- Calories 277
- Total Fat 12g
- Saturated Fat 6g
- Cholesterol 26mg
- Sodium 393mg
- Total Carbohydrates 33g
- Fiber 4g
- Total Sugars 6g
- Protein 12g
- Vitamin D 3%
- Calcium 32%
- Iron 10%
- Potassium 14%