Kendall Reagan Nutrition Center Recipe of the Month- Butternut Squash Mac and Cheese

Ring in fall with this seasonal Butternut Squash Mac and Cheese. This dish offers a nutritional twist on a classic comfort food.

Serving size: 1 1/2 cups

Yield: 4 servings

Butternut Squash Mac and Cheese

Ingredients:

  • 1 teaspoon olive oil
  • 1/2 of a medium onion, diced
  • 1 teaspoon garlic, minced
  • 2 1/2 cups butternut squash, peeled and cubed (about 1 large squash)
  • 3/4 cup chicken or vegetable broth (low sodium)
  • 3/4 cup milk (cow, unsweetened almond or soy)
  • 1/2 tablespoon butter
  • 3/4 cup panko bread crumbs
  • 1/2 pound uncooked whole wheat or gluten free pasta (any shape)
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons plain Greek yogurt
  • 1/2 cup of sharp cheddar cheese, grated
  • 1/2 cup of gruyere cheese, grated

Directions:

  1. Heat olive oil on medium heat in a saucepan, add onion and sauté until soft.
  2. Add garlic to saucepan and cook for 1-2 minutes, until fragrant.
  3. Add the squash, broth and milk. Bring to a low boil, then reduce heat to medium-low and simmer for 20 minutes, or until squash is soft. Set aside to cool.
  4. Meanwhile, over medium heat, add butter to sauté pan, let melt and then add panko bread crumbs until they are golden brown. Set aside.
  5. Preheat oven to 350 0F
  6. In a large pot, cook pasta until it is “al dente.” Drain pasta and place back into pot.
  7. Place squash mixture into a blender with salt, pepper, and yogurt. Blend until smooth.
  8. Add the blended squash mixture to the pasta.
  9. Fold the cheese into the squash and pasta, mix until well incorporated.
  10. Transfer to baking dish and top with panko bread crumbs.
  11. Bake for 10 minutes, uncovered.

Nutrition information / Amount per serving:

Calories – 308

Total fat – 14 g

Saturated fat – 7 g

Cholesterol – 39 mg

Sugars – 8g

 

Protein – 21 g

Total Carbohydrates – 65 g

Dietary Fiber – 7 g

Sodium – 740 mg

Added Sugars 0 g

For more delicious recipes, nutrition tips, and cooking and nutrition classes, contact the Kendall Reagan Nutrition Center at (970) 495-5916 or see the KRNC website. More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!

Kendall Reagan Nutrition Center