Butternut Squash Mac and Cheese

Mac and cheese is the ultimate comfort meal – and our version is good for you too! This Butternut Squash Mac and Cheese is a creamy, slightly sweet seasonal twist on a classic favourite and is the perfect dish to combat the cold this cosy season.

6 portions

Preparation time: 1 hour

Ingredients:  

For the butternut:

1 butternut squash – peeled, deseeded and chopped into small chunks

2 tbsp olive oil

Salt and pepper

For the mac and cheese:

450g dried wholemeal short-cut pasta (e.g. macaroni, pipe regate, casarecce, cavatelli, fusilli)

50g butter or low-fat spread

1 medium onion – finely chopped

2 garlic cloves – finely chopped

1 tsp thyme

35g (4 tbsp) wholemeal flour

500 ml (2 cups) low fat or semi-skimmed milk

250g (2 cups) grated cheddar cheese

1 tsp Dijon mustard

¼ tsp ground nutmeg

Salt and pepper

Instructions:

1. Start by roasting the butternut squash chunks: Preheat the oven to 200°C/ 180°C Fan/ Gas mark 6. Scatter the pieces of butternut on an oven-proof dish (where possible, avoid using non-stick cookware), toss with 2 tbsp olive oil and season with salt and pepper. Roast for around 25-30 minutes, until tender. Remove from the oven and let cool. When the butternut is still warm (not hot or cold) mash using a potato masher.
2. In the meantime, cook the wholemeal short-cut pasta following pack instructions, then drain. Set aside in a large bowl.
3. Heat the butter or low-fat spread in a saucepan on medium heat. Add the onion, garlic, and thyme. Cook, stirring occasionally, until onions are soft, for around 5 minutes.
4. Stir in the flour and cook for about 3 minutes. Gradually whisk in the milk and cook, stirring constantly, until it thickens to a smooth sauce.
5. Take the saucepan off the heat, then stir in the cheddar until fully incorporated (don’t put all the cheddar in, reserve some for the top of the dish). Add mashed butternut squash, mustard, nutmeg, and salt and pepper, stirring to combine.
6. Pour the cheese and butternut sauce into the bowl with the cooked pasta and mix to coat.
7. Transfer the pasta and sauce to a glass oven-proof dish. Scatter the remaining cheddar cheese on top.
8. Bake in the oven for 20-25 minutes, until golden and bubbling.
9. Let cool for a few moments before serving.

Why is this Butternut Squash Mac and Cheese good for you ?

Butternut squash is a good source of carotenoids, which are responsible for the bright red, yellow, orange and purple colours of certain fruits and vegetables. Carotenoids act as antioxidants for humans and may reduce the risk of breast cancer, especially when you eat lots of them!

Wholemeal pasta has a higher fibre content than white pasta. A diet high in fibre is associated with a decreased breast cancer risk.

If you enjoyed this Butternut Squash Mac and Cheese recipe and are craving more dishes like this, download Breast Cancer UK’s FREE recipe e-book ‘Organic Flavours’.  What are you waiting for? Let’s get cooking!

• BCUK
• Breast cancer
• breast cancer prevention
• Breast Cancer UK
• cancer
• food
• Harmful chemicals
• organic gardening
• pesticides
• prevention
• recipe
• reduce your risk