Macaroni and cheese - Mayo Clinic

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Macaroni and cheese

Print Products and services By Mayo Clinic Staff

Dietitian s tip

The pureed vegetables in this recipe replace some of the fat, boost flavor and create a creamy texture.

Number of servings

Serves 6 High FiberHealthy carb

Ingredients

1 teaspoon olive oil 1 yellow onion, diced (about 1 cup) 1 rib celery, diced (about 1/4 cup) 1 carrot, diced (about 1/4 cup) 1 clove garlic, minced 1/2 cup chopped raw 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 (about 2/3 cup) grated Parmesan cheese 6 ounces (about 1 1/2 cups) shredded sharp cheddar cheese 12 ounces whole-wheat macaroni

Directions

Add oil to a large skillet, and over medium-low heat slowly cook onion, celery, carrot, garlic, cauliflower and squash. Continue cooking until onion become translucent. Add broth and bring to boil. Use a blender to puree vegetable mixture until completely smooth. Blend in batches. Be careful with the hot vegetables and make sure to not overfill the blender. Return to skillet and 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 a simmer. Add Parmesan and cheddar cheese. Turn off heat and stir until cheese is melted. Cook macaroni according to directions on package. Drain and combine with sauce. Serve.

Nutritional analysis per serving

Serving size About 1 cup

Total carbohydrate 52 gDietary fiber 6 gSodium 380 mgSaturated fat 8 gTotal fat 14 gTrans fat 0 gCholesterol 38 mgProtein 22 gMonounsaturated fat 4 gCalories 422Added sugars 0 gTotal sugars 5 g

DASH Eating Plan Servings

Grains and grain products 2 Vegetables 4 Dairy foods (low-fat or fat-free) 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Vegetables 3 Carbohydrates 2

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Nonstarchy vegetables 4 Starches 2 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Feb. 26, 2019

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