Comfort Without the Calories

Butternut Squash Macaroni and Cheese

Butternut squash helps slim down this macaroni and cheese. You can’t taste it, and it boosts the nutritional value of the dish!

1 small butternut squash (about 1 pound), peeled, seeded, and diced (about 3 cups)

1 cup low-sodium vegetable broth

1 1/2 cups skim milk

Pinch of nutmeg

Pinch of cayenne pepper

3/4 teaspoon salt

Freshly ground black pepper

1 pound whole wheat spirals

1 cup shredded extra-sharp cheddar cheese

4 tablespoons Parmesan cheese, grated

1/2 cup part-skim ricotta cheese

2 tablespoons breadcrumbs

1 teaspoon olive oil

Olive-oil cooking spray, for baking pan

Directions

Preheat oven to 375 degrees Fahrenheit. Bring a large pot of water to a boil. Combine squash, stock, and milk in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 10 minutes. Remove from heat.

Add noodles to boiling water; cook according to package instructions, about 8 minutes. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine.

Drain pasta, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan.

Coat a 9×9 inch baking dish with olive oil spray and pour in the noodle mixture.

In a small bowl, combine breadcrumbs, remaining Parmesan, and oil; sprinkle evenly over noodles. Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 20 to 40 minutes more. Serve immediately.

Autumn Pumpkin Scones

1 Cup All Purpose Flour

3 Cups Oats

1/2 Cup Splenda Brown Sugar Blend

1/2 Cup Canned Pumpkin

Cup Unsweetened Applesauce

1/2 Cup Egg Beaters, or any Egg Substitute

1 tsp. vanilla extract

1 tsp. salt

1.5 tsp. baking soda

1 tsp. cinnamon

1/2 tsp. pumpkin pie spice

Directions

Combine all dry ingredients and mix well. Combine all wet ingredients and mix well. Add the two together, stirring very sparingly, until just combined. Bake in a 350* oven for about 20 minutes, or until golden brown.

Makes 14 scones

Hearty Three Bean Chili

1 lb. extra lean ground beef 96/4

1 Green bell pepper

1 red bell pepper

1 medium white onion

Cumin

Chili powder

Oregano

Basil

Black pepper

Diced tomatoes (3 15oz cans or 1 28oz can and 1 15oz can)

Stewed tomatoes 1 15 oz. can

1 can black beans

1 can great northern beans

1 can light red kidney beans

Directions

Brown beef and set aside. Place beans in a strainer and rinse thoroughly. In a big pot combine all other ingredients. You can adjust seasoning to your preference. Add cooked beef. Stir in the beans. Let cook on med/low for 30-40 min. until the peppers are tender.

Makes 8, 1 cup servings

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