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Recipe: Macaroni and cheese

Recipe: Macaroni and cheese

This lower fat version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables, such as cauliflower and squash.

This lower fat version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables.


Directions

Add oil to a large skillet and over medium-low heat slowly cook onion, celery, carrot, garlic, cauliflower and squash. Continue cooking until onions become translucent. Add broth and bring to boil.

Use a blender to puree in batches until completely smooth. Be careful with the hot vegetables and make sure to not overfill the blender. Return to heat and keep at simmer.

In a separate large skillet, combine soy milk and flour. Cook over medium heat for 3 to 5 minutes. Add hot vegetable puree, whisking constantly with wire whip. Bring to simmer.

Add 2 ounces grated Parmesan and 6 ounces shredded sharp cheddar cheese. Turn off heat and stir until cheese is melted.

Cook macaroni according to directions on package. Drain and combine with sauce. Serve on warmed plates.


Ingredients
  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 1 rib celery, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1/2 cup chopped cauliflower
  • 1/2 cup diced yellow squash
  • 1/2 cup diced butternut squash
  • 1 1/2 cups low-sodium vegetable or chicken broth
  • 2 tablespoons light soy milk
  • 2 tablespoons wheat flour
  • 2 ounces Parmesan cheese, grated
  • 6 ounces shredded sharp cheddar cheese
  • 12 ounces (dry weight) whole-wheat macaroni

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories380 
Carbohydrate51 g 
Cholesterol34 mg 
Fiber7 g 
Monounsaturatedfat3 g 
Potassium 
Protein17 g 
Saturatedfat7 g 
ServingsizeAbout 1 cup 
Sodium330 mg 
TotalFat12 g 

2013-01-10

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