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Mac & Cheese
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Friendly URLs: /mac-amp-cheese
40 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
butter
milk (2%)
gruyere cheese
gluten-free
(?)
Has gluten from:
elbow macaroni
chicken broth
kid friendly
has meat
(?)
Has meat from:
chicken broth
has pasta
(?)
Has pasta from:
elbow macaroni
has seafood
mediterranean
vegan
(?)
Not vegan due to:
butter
chicken broth
milk (2%)
gruyere cheese
vegetarian
(?)
Not vegetarian due to:
chicken broth
pescatarian
(?)
Not pescatarian due to:
chicken broth
paleo
(?)
Not paleo due to:
elbow macaroni
milk (2%)
gruyere cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 140% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 20.6% of RDA
• Carbs: 23.2% of RDA
• Fat (total lipid): 17.1% of RDA
• Fiber: 18.1% of RDA
• Fructose: 4.0% of RDA
• Protein: 17.5% of RDA
• Sodium: 140% of RDA
• Sugar: 35.6% of RDA
• Vitamin A (IU): 574% of RDA
• Vitamin B6: 20.1% of RDA
• Vitamin C: 46.4% of RDA
• Iron: 4.4% of RDA
• Magnesium: 27.1% of RDA
• Manganese: 17.4% of RDA
• Niacin: 24.6% of RDA
• Potassium: 23.6% of RDA
• Zinc: 14.6% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
63.8
g
Calories
412
 
Fiber
5.08
g
Iron
0.832
mg
Protein
19.7
g
Sodium
1903
mg
Sugars
11.1
g
Fat (total lipid)
10.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
2
cups
+
-
 
uncooked elbow macaroni - whole wheat, low glycemic, gluten free... any will work.
 
1
tbsp
+
-
 
 
1
whole
+
-
 
small size, cut into thin rings.
 
1
whole
+
-
 
small butternut squash (4-5 cups cubed).
 
5
cups
+
-
 
can use vegetable broth.
3/4
cups
+
-
 
 
1
tsp
+
-
 
 
2/3
cups
+
-
 
shredded - any cheese of choice will work.
 
2
tbsp
+
-
 
chopped, for topping. more or less to taste.
 
 
 
 
 
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PREPARATION
1.
Cook the macaroni according to package directions. Drain and set aside.
2.
Heat the butter in a large skillet over medium low heat. Cut the onion into thin rings and add to the butter in the pan, sautéing over low heat until fragrant and golden, about 20 minutes.
3.
Meanwhile, remove the skin and the seeds from the squash. Cut the flesh into small cubes.
4.
Bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork tender.
5.
Drain, reserving ½ cup broth, and transfer squash to the blender. Add the onions, milk, salt, and reserved broth and puree until completely smooth and creamy. This should yield about 4 cups sauce.
6.
Pour the pureed sauce over the cooked noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed. Serve with parsley, salt, and pepper to taste.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
 
A low-sodium variant of this recipe can be made that has a 55% reduction in the amount of sodium. Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free elbow macaroni (dry) for elbow macaroni.
3.
Make it Dairy Free!
 
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.
4.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free elbow macaroni (dry) for elbow macaroni.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 412
Protein 19.7 g
Carbohydrates 63.8 g
Iron 0.83 mg
Fiber 5.08 g
Calcium 23.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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