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Home Health Library Recipes Macaroni and cheese

Nutrition Facts

Serving Size About 1 cup
Calories 422

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 8 g
Total fat 14 g
Sodium 380 mg
Cholesterol 38 mg
Dietary fiber 6 g
Protein 22 g

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

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

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


(Serves 6)
  • 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


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.

Last Updated: February 26th, 2019