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Lighten up! Make healthy mac 'n' cheese, muffins, more

Also try Cooking Light's spinach with raisins and pine nuts

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Video: Cook light comfort food without compromising taste

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    >>> this morning in "today's kitchen," comfort foods on the lighter side. "cooking light" contributor has a new approach to comfort foods that won't compromise foods and a new way to cook light. good morning.

    >> good morning.

    >> i'm so excited. comfort food light. not two things you usually hear together.

    >> no, and we've done it and the secret is butternut squash . i've been cooking butternut squash with skim milk and low sodium chicken sauce.

    >> this is for mac & cheese .

    >> this is for mac & cheese .

    >> cooking it in the milk for 25 minutes.

    >> and it gets really nice and tender. i'll blend this up and before i blend it up i'll also add some greek yogurt , fat-free greek yogurt plain, it will boost the protein and the calcium.

    >> a nice creaminess.

    >> we're not using a beschemel to keep it light. we'll also add in a teaspoon of kosher salt

    >> i imagine you used fresh butternut squash .

    >> you do want the chunks and want the cubes and real want it to absorb all of that yumminess inside there. it's hot so i'm going to put on the lid but take the center out to let the steam release and there we go. you keep getting that nice beautiful golden color.

    >> okay.

    >> transfer this. and natalie, can i ask you to add in the cheeses.

    >> sure.

    >> even though we're keeping this light, we are making it cheesy because you have to. it is mac & cheese .

    >> parmesan and pecorino romano and gruyere. we would have added a little bit more mixture from the pan and the reason why we're using this instead of elbows because look at the shape. you've got a curly q, ridges. and it's going to hang on to the sauce. i'll put that into an already coated pan.

    >> do we add the skim milk at all?

    >> we would add that in there.

    >> okay.

    >> so all of this goes in as well.

    >> you can mix it in the bowl or the casserole dish like we're going to do. save a step.

    >> i love that we're matching.

    >> give this a really good stir. probably better a whisk or something.

    >> exactly. and when it's hot it's going to melt in really easily. ours got a little bit top.

    >> and panko breadcrumbs. we've toasted them and put parmesan in there so when you top it it will give a nice crunch on top to your mac & cheese .

    >> great way to sneak the veggies past my kids too.

    >> absolutely.

    >> and bake it for how long?

    >> 25 minutes.

    >> looks amazing.

    >> a little fresh parsley on top.

    >> and on the side you've got the spinach with pine nuts and make it seasonal. pumpkin cranberry muffins. they are in season, cranberries. you can also use dried. want to try some.

    >> serve it up. thanks so much.

    >> up next, kathie lee and hoda coming up after your

    Show transcript

TODAY recipes
updated 10/16/2012 7:09:02 PM ET 2012-10-16T23:09:02

Recipe: Creamy, light macaroni cheese

Ingredients
  • 3 cups cubed peeled butternut squash, about 1 (1-pound) squash
  • 1 1/4 cups fat-free, lower-sodium chicken broth
  • 1 1/2 cups fat-free milk
  • 2 garlic cloves, peeled
  • 2 tablespoons plain fat-free Greek yogurt
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/4 cups (5 ounces) shredded Gruyere cheese
  • 1 cup (4 ounces) grated pecorino Romano cheese
  • 1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided
  • 1 pound uncooked cavatappi
  • Cooking spray
  • 1 teaspoon olive oil
  • 1/2 cup panko (Japanese breadcrumbs)
  • 2 tablespoons minced fresh parsley
Preparation

1. Preheat oven to 375 degrees.

2. Combine first 4 ingredients in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat.

3. Place hot squash mixture in a blender. Add yogurt, salt and pepper. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyere, pecorino Romano and 2 tablespoons Parmigiano-Reggiano until well combined

4. Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture; stir until combined. Spread mixture evenly into a 13x9-inch glass or ceramic baking dish coated with cooking spray.

5. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add panko; cook 2 minutes or until golden brown. Remove from heat; stir in remaining 2 tablespoons Parmigiano-Reggiano cheese. Sprinkle evenly over pasta mixture. Lightly coat topping with cooking spray.

6. Bake at 375 degrees for 25 minutes or until bubbly. Sprinkle with parsley; serve immediately.

Tips

Calories 390; Fat 10.9g (sat 6.1g, mono 2.1g, poly 0.4g); Protein 19.1g; Carb 53.9g; Fiber 3.2g; Chol 31mg; Iron 2.4mg; Sodium 589mg; Calc 403mg

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Recipe: Pumpkin-cranberry muffins

Ingredients
  • 6.75 ounces all-purpose flower (about 1 1/2 cups)
  • 1 teaspoon baking soda
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cloves
  • 1 cup granulated sugar
  • 1 cup canned pumpkin
  • 1/2 cup low-fat buttermilk
  • 1/4 cup packed light brown sugar
  • 2 tablespoons canola oil
  • 1 large egg
  • 2/3 cup sweetened dried cranberries, chopped
  • Cooking spray
Preparation

1. Preheat oven to 375 degrees.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through cloves); stir well with a whisk. Combine granulated sugar and next 5 ingredients (through egg) in a large bowl; beat with a mixer at medium speed until well blended (about 3 minutes). Add flour mixture to sugar mixture; beat at low speed just until combined. Fold in cranberries.

3. Place 12 muffin cup liners in muffin cups; coat liners with cooking spray. Divide batter evenly among prepared cups. Bake at 375 degrees for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack.

Tips

Calories 199; Fat 3.2g (sat 0.4g, mono 1.6g, poly 0.9g); Protein 2.8g; Carb 41.1g; Fiber 1.5g; Chol 18mg; Iron 1.3; Sodium 195mg; Calc 38mg

Serving Size

Makes 12 servings

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Recipe: Spinach with raisins and pine nuts

Ingredients
  • 1/4 cup raisins
  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 2 pounds bagged prewashed spinach
  • 1/4 cup pine nuts, toasted
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
Preparation

1. Place raisins in a small bowl; cover with hot water. Let stand 5 minutes or until plump; drain.

2. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion to pan; cook 10 minutes or until tender, stirring occasionally. Add about one-fourth of spinach to pan; cook 3 minutes or until spinach wilts, stirring occasionally. Repeat procedure 3 times with remaining spinach. Stir in raisins, nuts, salt and pepper.

Tips

Calories 68; Fat 3g (s at 0.6g, mono 1g, poly 1.2g) ; Protein 3.5g; Carb 8.4g; Fiber 2.8g; Chol 0mg; Iron 2.8mg; Sodium 193mg; Calc 96mg

Serving Size

Makes 12 servings

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© 2013 NBCNews

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