Creamy, Light Macaroni and Cheese

Nothing defines comfort food better than mac and cheese, and nothing gives "comfort" a bad nutritional name quite so deliciously: A typical bowl can contain a half-day's worth of calories and two days' saturated fat. Instead of the traditional buttery, heavy sauce, this recipe uses butternut squash. Combined with the nonfat milk and Greek yogurt, the squash adds a rich, nutty flavor, sneaks in some vegetables, and brilliantly mimics the color and creaminess of cheddar sauce. The squash subs in for the butter in the creamy sauce, saving 7g saturated fat per serving, and the nonfat milk replaces half-and-half and whole milk in the sauce to cut a total of 5g saturated fat per serving. The cheese trio of Parmigiano-Reggiano, pecorino Romano, and Gruyere saves 336 calories worth of cheese per serving.

Recipe:

3 cups cubed peeled butternut squash

1 1/4 cups fat-free, lower-sodium chicken broth

1 1/2 cups fat-free milk

2 garlic cloves

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper

2 Tbsp. fat-free Greek yogurt

1 1/4 cups (5 oz.) shredded Gruyere cheese

1 cup (4 oz.) grated pecorino Romano cheese

1/4 cup (1 oz.) finely grated fresh Parmigiano-Reggiano cheese, divided

1 lb. uncooked cavatappi

Cooking spray

1 tsp. olive oil

1/2 cup panko

2 Tbsp. chopped fresh parsley

Serves 8

Butternut Squash "Bechamel"

Boil the squash with milk, broth, and garlic to help marry the sweet and savory flavors for an intensely rich base. No roux, no clumps, no mess.

Puree the butternut squash mixture until smooth. Fat-free Greek yogurt adds tang, richness, and thickening power to the sweet butternut.

Stir the three cheeses into the pureed butternut sauce while it's still warm to ensure they all melt evenly.

Use a pasta shape that holds on to the sauce. Cavatappi is great because of its corkscrew shape and grooved ridges; penne rigate would also work well.

Once everything is mixed, sprinkle with sauteed panko and bake at 375 degrees for 25 minutes.

Sprinkle with fresh parsley, and serve immediately.

Trust me, it is way more delicious than these pictures depict.

It would be even better topped with my husband's delicious grilled chicken.

I hope you give this a try.