Low-Fat Mac-and-Cheese

This delicious and hearty version of mac-and-cheese uses butternut squash for the sauce’s base and cuts out more than half the fat of traditional dish.

Low-Fat Mac-and-Cheese with a butternut squash and cheese sauce

Mac-and-cheese is one of my Top 3 comfort foods. Recently, I attended a Lenten fish fry with some friends and naturally this was one of the side choices. Don’t get me wrong; I enjoyed it, but you don’t want to know the calorie and fat totals in the serving. (But I’m telling you anyway.)

According to the web site Nutritionix, our favorite homemade mac-and-cheese has 510 calories per cup, 39 grams of carbs, and 29 grams of total fat. A bechamel (flour, butter, and milk) usually is the base for that decadent cheese sauce that can include up to three different cheeses.

Realizing nutritionists and food bloggers for decades have tinkered with slimming down this dish, and the method most often used is substituting a pureed vegetable for that silky bechamel and cheese sauce.

For my Low-Fat Mac-and-Cheese, I tweaked a recipe from a thrifted Weight Watchers® cookbook to create a delicious and surprisingly rich cheese sauce that uses pureed butternut squash instead of the traditional bechamel. Now, before you say, “aw, hell no,” hear me out. Butternut squash has (as its name implies) a slightly sweet and nutty flavor, so you can cut out the oft-used gruyere cheese, as well as the milk, flour, and butter used to make the bechamel. Lighter Neufchatel cheese, which has 6.5 grams of fat (1 ounce) compared to cream cheese, which contains 10 grams, is a healthier swap; and toasty, flavorful breadcrumbs replace Parmesan cheese often used to top the baked casserole.

But let the numbers do the talking:

• 295 calories in 1½ cups (Note you get an extra ½ cup here compared to the traditional mac.)

• 9 grams total fat

• 38 grams net carbs

To make Low-Fat Mac-and-Cheese, which yields six servings, you’ll need these ingredients:

• 1 teaspoon vegetable oil

• 1/3 cup panko-style breadcrumbs

• ½ teaspoon granulated garlic

• 1 (20-ounce) package peeled and cut butternut squash

• ¾ cup chicken broth

• 1 cup shredded reduced-fat sharp cheddar

• 2 tablespoons Neufchatel cheese

• 1 teaspoon Dijon mustard

• ¾ teaspoon salt

• 1/8 teaspoon cayenne

• 2 cups elbow Mac or mini pasta of your choice

• Non-stick cooking spray

Directions for Low-Fat Mac-and-Cheese

Heat oil in a medium skillet over medium-high heat. Add granulated garlic and panko. Cook, stirring occasionally, until the breadcrumbs achieve a nice golden color (about 4 minutes). Set aside.

Bring a stockpot of salted water to a boil. Add squash and cook for 15 minutes until vegetable is very tender. To test, remove a piece and place on a cutting board. If you can easily mash it with a fork, it’s done.

Combine broth, cheddar, light cream cheese, mustard, salt, and cayenne in a blender or food processor. Using a slotted spoon, transfer squash from stockpot to blender (or food processor) and puree. Be sure to leave water in the stockpot.

Preheat oven to 400 degrees F. Spray a 10-inch baking casserole with non-stick.

When water is boiling again, add pasta and cook to al dente; I usually save 1 to 2 minutes off cook time on the package. Reserve a cup of pasta water. Drain pasta and return to stockpot.

Stir in puree and toss to coat pasta. If the sauce seems on the dry side, add the pasta water in increments until you achieve the consistency you like.

Spread pasta mixture in the pan. Top with crumbs and spray top with non-stick to aid in browning. Bake for 25 minutes.

Notes for your kitchen

If you want to make this a vegetarian dish, swap the chicken stock for vegetable stock. The sauce’s texture won’t be as silky as the traditional, but this wasn’t a problem for me. In fact, I think there’s much more flavor to this healthier version! And to reheat leftovers, add a little stock to the sauced pasta, cover, and place in a 350-degree oven for about 20 minutes.

Did you know?

The first modern recipe for macaroni and cheese was included in Elizabeth Raffald's 1769 book, The Experienced English Housekeeper. It was a hit in England and later Europe. James Hemings, a classically trained French chef enslaved by US president Thomas Jefferson was instrumental in bringing the recipe to the United States after Jefferson encountered it in Paris. Thank you Elizabeth and James!

I hope you'll try this mac-and-cheese recipe. It's great on its own or served alongside chicken, pork chops, beef, or fish.

Comfort food doesn’t have to be high-calorie and heavy on the stomach. It’s often food that ignites good memories, and this month, we’re exploring ways to do that without burning through your daily calories. Stay tuned because more healthy, comforting recipes are coming.

About the blog

Three Women in the Kitchen is an award-winning food blog offering today’s home cooks comforting, hearty recipes with a personal touch. The website also pays tribute to Deborah’s mother, Katie Reinhardt, and paternal grandmother, Dorothy Reinhardt (the “three women” in the kitchen). Whether you’re an experienced or a novice cook, you’ll find inspiration here to feed your families and warm your heart. Subscribe today so you won’t miss a single delicious detail.

Lightened-Up Taco Salad

Sensible swaps like ground turkey, corn, and a light dressing update the calorie-heavy taco salad from the 1960s.

Lightened-Up Taco Salad

Has March been a crazy month for you, too? It seems we haven’t shared a cup of coffee or tea and a recipe for a while! When you’re juggling a lot of balls, you need a recipe that’s quick and something everybody in the family will enjoy eating. You need this recipe for my Lightened-Up Taco Salad.  

This is a nice change of pace for your taco night at home. Inspired by those calorie-heavy taco salads that feature spicy ground beef, refried beans, mounds of cheese, sour cream, and a hint of a few green things layered up in a fried taco shell, this salad has way less calories but is equally delicious. Those salads in a fried shell can cost you 1,300 calories! But instead of a fried shell, my version uses corn to satisfies that comforting bite. Seasoned round turkey replaces the beef, and brown or white rice tells fattening fried beans buh-bye. We’re both busy, so let’s get cooking so you can have dinner ready tonight!

To make Lightened-Up Taco Salad, which yields 4 servings, you’ll need these ingredients:

• 1 teaspoon vegetable oil

• 1 pound ground skinless turkey

• 1 small onion, finely chopped

• 2 garlic cloves, minced

• 2 teaspoons taco seasoning

• ½ teaspoon salt

• 1 (14.5-ounce) can crushed tomatoes

• 1 cup cooked white or brown rice

• 1 cup frozen corn, defrosted

• 1 cup cherry tomatoes, quartered

• 12 romaine leaves

• 4 radishes

• Fresh cilantro or parsley and lime wedges to garnish

Directions for Lightened-Up Taco Salad

Heat oil in a large nonstick skillet over medium heat. Add taco seasoning to bloom the spices (about half a minute). Add onion and turkey. Cook, breaking turkey apart with a wooden spoon, for 4 minutes. Add the minced garlic and cook another minute.

Add crushed tomatoes and salt; cook about 8 minutes until sauce thickens. Remove from heat.

To build the salad, place 3 clean and dry Romaine lettuce leaves on a plate. Mount a ¼ cup of the cooked rice on the end near the stems. Layer corn next to rice. Next, place turkey taco mixture on lettuce next to rice.

Top salad with chopped parsley, a sliced radish, and fresh tomatoes. Serve with lime wedge.

Notes for your kitchen

Instead of dollops of sour cream all over your salad, drizzle 2 tablespoons of low-fat ranch dressing that you’ve thinned with a tablespoon of lime juice. It suggests that creamy dairy finish without all the calories.

You also can make low-fat ranch dressing using Greek yogurt and lime juice. Here’s how:

Mix 1 teaspoon garlic powder, ¼ teaspoon onion powder, pinch of salt, and 1½ teaspoons lime (or lemon) juice into ½ cup Greek yogurt. Stir to combine and add ½ teaspoon dried dill or parsley. If you have extra fresh parsley or cilantro from the salad, chop that fine and add to your dressing!

Did you know?

Taco salads became popular in Texas in the 1960s, and those likely were inspired by the Tacup, a food invention by Elmer Doolin, the Fritos founder, in the 1950s. Doolin even sold his Tacup dish at Disneyland in 1955, according to the Orange County Weekly.

I remember taco salad Tuesdays at the cafeteria where I worked. My friends and I got so excited on those days because chefs Al and Jerome made the classic salad with refried beans, the fried shell, beef, and all the trimmings. But I also remember feeling like a needed a nap after eating one of those! No wonder: I’d just consumed most of my day’s caloric intake at one meal!

By comparison, my Lightened-Up Taco Salad is 296 calories, so you won’t feel weighed down but still get all the flavor. If you want to spice the turkey up even more, add a couple teaspoons of adobo to the mixture.

Comfort food doesn’t have to be high-calorie and heavy on the stomach. It’s often food that ignites good memories, and this month, we’re exploring ways to do that without burning through your daily calories. Stay tuned because more healthy, comforting recipes are coming.

About the blog

Three Women in the Kitchen is an award-winning food blog offering today’s home cooks comforting, hearty recipes with a personal touch. The website also pays tribute to Deborah’s mother, Katie Reinhardt, and paternal grandmother, Dorothy Reinhardt (the “three women” in the kitchen). Whether you’re an experienced or a novice cook, you’ll find inspiration here to feed your families and warm your heart. Subscribe today so you won’t miss a single delicious detail.

Orange Upside Down Cake

Seasonal oranges simmer in a pomegranate and molasses syrup to dress up a yellow cake and create a show-stopper dessert for your winter table.

Orange Upside Down Cake

We’re closing our salute to winter citrus with a beautiful dessert, Orange Upside Down Cake. It’s a delicious and uncomplicated dessert that’s pretty enough for company. When I made it, I gave the second cake to a friend for her family dinner, and it received rave reviews!

Oranges are gorgeous this time of year, and I encourage you to look beyond the typical navel orange for this cake. Cara cara oranges have a beautiful pink color inside and are a little less acidic. Blood orange flesh is a stunning ruby color, almost like a pomegranate seed. If you can’t find these in your grocery store, navel oranges certainly would work in this recipe.

An upside down cake is one of my favorite desserts to make because it packs a “wow” with very little effort on my part. I also love its timeless appeal. Many of you probably remember Pineapple Upside Down Cake from your childhood; it’s been around since the 1920s. While those yellow rings with the cherry center are pleasing, swapping citrus for pineapple in my Orange Upside Down Cake is a nice switch, and I think makes for a more sophisticated presentation. So, let’s get to baking!

To make Orange Upside Down Cake, which yields four servings, you’ll need these ingredients:

• 2 navel oranges (cara cara or blood oranges)

• ¼ pomegranate juice

• ¼ molasses or dark corn syrup

• 1/3 cup orange juice

• 2 tablespoons unsalted butter

• 1 yellow cake mix

• 1 cup milk

• ½ cup vegetable oil

• 4 eggs

• 2 tablespoons orange zest

• 1 teaspoon orange extract

Directions for Orange Upside Down Cake

Zest one of the navel oranges (about 2 tablespoons). Thinly slice both oranges, leaving skin on fruit.

In a medium saucepan, add pomegranate juice, molasses, orange juice, and butter. When it starts to bubble, add orange slices and turn heat down to low. Simmer fruit for 3 minutes, stir to turn over slices in pan and simmer another 3 minutes.

Prepare a 10-inch round cake pan by lightly buttering bottom and sides. Line bottom with parchment and lightly coat with cooking spray.

When oranges have softened, arrange slices in the pan. Continuing to cook liquid for about 5 minutes more until a light syrup consistency is achieved. Pour syrup over fruit. Transfer pan to freezer so syrup will set up, about 15 minutes. Do not allow it to freeze.

Meanwhile, preheat oven to 350 degrees F. In a large mixing bowl, add cake mix, milk, oil, eggs, orange zest and orange extract. Mix on medium speed for 2 minutes and pour into pan. Bake for about 30 minutes or until toothpick comes out clean.

Cool cake on a rack for 30 minutes. Run a knife around the pan’s edge and invert onto a serving plate. Remove parchment and allow to cool an additional half hour before serving.

Notes for your kitchen

Boxed mixes will yield 2 cake rounds. You can go two routes with the extra batter:

1.     Bake a dozen cupcakes with leftover batter and freeze for later.

2.     Make a second Orange Upside Down Cake, which is what I did. If you choose to do this, simply slice an extra orange. Bump up the bump up the pomegranate juice and syrup by 1 tablespoon and orange juice by 2 tablespoons.

Here’s another tip. If you don’t have molasses or dark corn syrup in the pantry, use brown sugar (preferably dark brown sugar); same ¼ cup.

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Notes for your kitchen

Boxed mixes will yield 2 cake rounds. You can go two routes with the extra batter:

1.     Bake a dozen cupcakes with leftover batter and freeze for later.

2.     Make a second Orange Upside Down Cake, which is what I did. If you choose to do this, simply slice an extra orange. Bump up the bump up the pomegranate juice and syrup by 1 tablespoon and orange juice by 2 tablespoons.

Here’s another tip. If you don’t have molasses or dark corn syrup in the pantry, use brown sugar (preferably dark brown sugar); same ¼ cup.

About the blog

Three Women in the Kitchen is an award-winning food blog offering today’s home cooks comforting, hearty recipes with a personal touch. The website also pays tribute to Deborah’s mother, Katie Reinhardt, and paternal grandmother, Dorothy Reinhardt (the “three women” in the kitchen). Whether you’re an experienced or a novice cook, you’ll find inspiration here to feed your families and warm your heart. Subscribe today so you won’t miss a single delicious detail.