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Better Mac and Cheese

by Dawn Blatner, RDN CSSD

Servings: 4 (1 Cup Per Serving)
Nutrition Facts
Serving Size 1 Cup
Amount per serving
Calories 300
% Daily Value*
Total Fat 6g 
 Saturated Fat 2.5g 
 Trans Fat 0g 
Cholesterol 10mg 
Sodium 290mg 
Total Carbohydrate 53g 
 Dietary Fiber 6g 
 Sugars 2g 
Protein 13g 
Vitamin A15%
Vitamin C4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Who doesn't love comfort food like good old Mac 'n Cheese? This recipe has a surprise ingredient.


8 ounces whole grain macaroni noodles, uncooked
1 tablespoon trans-fat free butter spread
1 tablespoon whole wheat flour
10 ounce bag (2 cups) cubed frozen butternut squash, thawed
2 ounces (½ cup packed) reduced-fat cheddar cheese
Sea salt, to taste


  1. Boil noodles according to directions. Drain and reserve 2 cups pasta water.
  2. In pot over medium heat cook butter spread with flour for 1-2 minutes.
  3. Whisk in 1 cup pasta water.
  4. Add squash and cook/mash until smooth. (Note: Add more pasta water as needed for a smooth cheese-like consistency.)
  5. Add cheese and stir until melted.
  6. Fold in cooked noodles until combined and season with salt.


Rate this article:  Average 3 out of 5

About the author:

Dawn Jackson Blatner RDN CSSD

Dawn Blatner, RDN CSSD

is the author of The Flexitarian Diet. Visit her website at




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