Mac and Cheese Surprise - KNEP - Kentucky Nutrition Education Program


Mac and Cheese Surprise

Servings:6Serving Size:1/6 of dishRecipe Cost:$3.54Cost per Serving:$0.59

Everyone loves this updated classic comfort food!


  • 1 large summer squash, chopped
  • 1 ½ cups elbow macaroni
  • 1 tablespoon unsalted butter
  • 1 tablespoon alI-purpose flour
  • ½ cup skim milk
  • 1 tablespoon Neufchatel cheese (reduced-fat cream cheese)
  • ½ cup shredded cheddar cheese, divided
  • 1 teaspoon salt


  1. In a covered vegetable steamer or saucepan with boiling water, steam squash for 7 minutes or until tender. Drain and place squash in a blender or food processor. Puree until smooth and set aside.
  2. Cook macaroni according to package instructions and drain.
  3. In large saucepan over medium heat, melt butter. Add flour and whisk nonstop for 1 minute. Gradually add milk and stir until bubbly.
  4. Add squash puree to the milk mixture and stir until combined. Add Neufchatel cheese, ¼ cup cheddar cheese and salt. Stir until cheese is melted.
  5. Pour sauce over macaroni and stir until coated. Sprinkle remaining cheddar cheese on top and serve.
Source: Leslie McCammish, Senior Extension Associate for Kentucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 190 calories; 6g total fat; 3.5g saturated fat; 0g trans fat; 15mg cholesterol; 460mg sodium; 25g carbohydrate; 2g fiber; 3g sugar; 8g protein; 6% Daily Value of vitamin A; 15% Daily Value of vitamin C; 10% Daily Value of calcium; 6% Daily Value of iron