IN THE KITCHEN WITH
Dietitian Vanessa Abbood VANESSA ABBOOD, MS, RD, LD
Butternut Squash Mac n’ Cheese Ingredients:
Set aside to cool for about 7-10 minutes. Remove herb springs from squash mixture and discard.
• 1-10oz package of frozen, cubed butternut squash (not thawed)
In a 2 qt non-stick saucepan, fill halfway with water. Bring to a boil and cook the pasta until al dente. Remove from heat, drain, and set aside.
• 1 lb elbow macaroni *whole wheat if available*
• 1 1/2 cup vegetable stock + splash of broth *low sodium if available* • 1 1/2 cup of skim milk • 1 cup shredded, extra sharp cheddar cheese • 2 tbsp olive oil • 1 tbsp minced garlic • 1/2 cup diced onions • Fresh sage and thyme springs • Salt/pepper to taste
Directions: Begin by sautéing the onions, garlic, and cubed butternut squash with olive oil in a medium pan. Once the butternut squash begins to soften and the onions are translucent, add the vegetable stock and springs of herbs. Allow to simmer for about 5 minutes then turn off.
In a blender, add the 1 1/2 cups of skim milk, splash of vegetable stock. Add the butternut squash mixture from the sauté pan. Blend on “liquify” or “smoothie” mode until mixture is smooth and there are no lumps or bumps. Pour over the cooked pasta in the saucepan and return to heat. Add the cheese, and salt and pepper to taste. Cook on low until the cheese is melted and the mixture is slightly bubbling. Remove from heat and serve. *If using whole wheat pasta, increase milk to 2 cups*
Nutrition: Makes 8 heaping ½ cup servings. Nutrition: 230 calories, 9 grams of fat, 9 grams of protein.
Hearty & Healthy Meatloaf Ingredients:
• 1 lb lean ground beef • 1 lb lean ground pork or turkey • 2 large eggs • 1/2 cup skim milk • 1 cup quick cooking oats • 1 tsp garlic powder • 1 tsp onion powder • 1/2 tsp paprika • 1/2 tsp salt • 1/2 tsp black pepper • 1 tsp stone ground mustard • 1 Tbsp Worcestershire sauce • 1/2 cup chopped onion • 1/2 cup chopped bell peppers (any color) • 1/4 cup of chopped parsley • 8” x 8” (2 quart) glass baking dish or 9" x 5" x 3" (2 quart) loaf pan • Canola oil cooking spray
Optional Sauce: • 1 cup Simply Heinz ketchup • 1/2 cup Splenda brown sugar blend • 1 tsp stone ground mustard
Directions:
Pre-heat oven to 350 degrees. In a large bowl, combine the ground pork and ground beef. Sprinkle with garlic powder, onion powder, paprika, salt, and pepper and mix well. Add the chopped onion, bell peppers, and parsley and mix. In a 2-cup measuring cup, combine milk, eggs, mustard, and Worcestershire sauce. Add the quick oats to the meat mixture. Pour liquid over the meat/oats and mix until evenly distributed. Place mixture in a loaf pan or glass baking dish that has been sprayed well with canola oil cooking spray. Cook for 55-60 minutes. Allow meatloaf to rest for 10-15 minutes prior to serving. Cut into 8 even slices or squares if using glass baking dish. Optional Sauce: Spray a small non-stick sauce pan with canola oil cooking spray. Add the ketchup, brown sugar, and mustard. Cook on low/ medium heat and stir frequently. Allow mixture to bubble and thicken. Pour over meatloaf when served or pour in a bowl for optional dipping.
215 calories (with sauce 293 calories), 9 grams of fat, 25 grams of protein
