When chilly climate sparks the longing for consolation meals, it’s time to nourish and nurture — and to keep in mind that consolation meals doesn’t must be unhealthful.
In reality, right this moment’s recipe for Macaroni and Cheese with Winter Squash supplies good vitamin. The creamy texture and stay-full-longer impact make it one in every of my favourite meals.
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Utilizing whole-grain pasta will increase the dish’s fiber content material. Fiber retains you full longer, and it’s essential for sustaining wholesome intestine micro organism and shifting meals via your digestive system. As well as, we’ve reduce on the cheese and added pureed winter squash. I am amazed at how a lot this provides to the creaminess of the dish with out affecting general taste. Better of all, winter squash is loaded with vitamin A, which is essential for enhancing imaginative and prescient and the immune system. It’s additionally a very good supply of fiber and vitamin C.
If in case you have bother discovering frozen pureed winter squash, it is easy to bake and puree your individual. Simply lower a squash (I like butternut) in half. Seed it and place it lower aspect down in a 9-by-13-inch pan with a little bit water. Bake at 350 levels for 60 to 90 minutes till it’s tender and simply pierced by a fork. Take away the pores and skin and place the flesh in a meals processor. Mix effectively.
Recipes for mac and cheese have been round for hundreds of years. Over time, pasta and cheese dishes have been topped or merged with every part from veggies to apples to jalapenos, so be happy to experiment. Broccoli makes a tasty and nutritious addition.
I like to arrange a double batch of right this moment’s mac and cheese. It freezes effectively, reheats effectively and travels effectively. You may put it in a thermos and take it to work or pack it within the children’ lunch bins. It’s cozy meals on the go.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being data, go to henryford.com/weblog and for questions on right this moment’s recipe e-mail HenryFordLiveWell@hfhs.org.
Mac and Cheese with Winter Squash
Serves: 8 servings / Prep time: quarter-hour / Total time: 45 minutes
1 (16 ounce) field whole-wheat pasta (penne, shells, spirals)
2 tablespoons butter
3 cloves garlic, minced
2 Tablespoons flour
2 cups nonfat milk
7 ounces sharp cheddar cheese, grated
¼ cup mild cream cheese
2 (10 ounces every) bins frozen pureed winter squash, thawed
½ teaspoon salt
½ teaspoon pepper
⅛ teaspoon cayenne pepper, elective
Cook dinner pasta in line with bundle instructions. Whereas the noodles are cooking, put together the sauce.
In a medium saucepan, soften butter and add garlic and flour. Stirring continuously, warmth over medium-high till butter is melted, garlic is aromatic and flour is integrated.
Slowly whisk within the milk. Proceed to stir continuously whereas cooking over medium warmth for five minutes. Slowly stir in small parts of the grated cheese till it’s totally integrated. Slowly stir within the cream cheese till integrated, then add the squash. The whole course of ought to take about 20 minutes. Season with salt, pepper and, if desired, cayenne. Mix sauce with cooked noodles and serve.
From Henry Ford LiveWell.
407 energy (30% from fats), 13 grams fats (8 grams sat. fats), 56 grams carbohydrates, 16 grams protein, 380 mg sodium, 35 mg ldl cholesterol, 285 mg calcium, 6 grams fiber. Meals exchanges: 2 ½ breads, 2 vegetable, 1 milk, 2 fats.
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