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Healthy Mac and Cheese {with Sneaky Sweet Potato}
A healthier mac & cheese recipe with hidden sweet potato that your whole family will love!
Ingredients
- Cooking spray (I use a reusable bottle sprayer with avocado oil in it.)
- 1 pound (16 oz) whole wheat elbow pasta (sub: gluten-free pasta, like Banza brand)
- 2 medium sweet potatoes, microwaved or baked until soft (about 1 1/2 cups) – SEE COOKING NOTES
- 2 cups milk (I used 2%)
- 3/4 cup reserved pasta water
- 3/4 cup plain Greek yogurt (the full-fat version tastes best, but non-fat will work; sub: sour cream)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Optional: good pinch of cayenne pepper or dash of hot sauce
- 3 cups finely shredded cheddar cheese (shred your own cheese to avoid additives)
- 1 cup whole wheat bread crumbs (make your own, if you want)
- 1 tablespoon avocado or olive oil, plus more for the pasta
- Optional: 2 tablespoons minced fresh parsley or 2 teaspoons dried parsley
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Instructions
Make It Now:
- Preheat the oven to 375°F. Coat a 9×13 inch casserole dish with cooking spray (or two 8×8 dishes and freeze one for later).
- Bring a large pot of water to a boil. Add the macaroni and cook until tender but still a bit firm. Remove 3/4 cup of pasta water and set aside. (Don’t forget this step!) Drain pasta in strainer/colander and set aside. Toss with a little oil to keep from sticking.
- Meanwhile, place the sweet potato flesh (orange part), milk, pasta water, yogurt, salt and pepper (and optional cayenne or hot sauce for a little heat) into a blender. Blend until smooth (this hides the veggies from keen eyes and helps thicken the sauce).
- Then pour the milk mixture into the same pot you cooked the pasta in. Stir frequently over medium-high heat and cook until the mixture is hot and nearly simmering. Remove from the heat and stir in the cheese a little bit at a time (use a figure 8 stir pattern to prevent clumping). Stir until melted and smooth.
- Add the cooked macaroni to the cheese sauce and stir to combine. Transfer the macaroni and cheese to the baking dish(es). (Freezing instructions begin here.)
- Combine bread crumbs, oil, and parsley in a small bowl. Sprinkle evenly over the top of the macaroni and cheese.
- Bake for about 30-35 minutes, until the top is lightly browned, bubbly on edges, and hot in the middle. (This may take more like 20-25 minutes, if baking a half portion.)
Freeze For Later: Follow Steps 1-6 (no need to preheat the oven). Do not bake the casserole. Tightly wrap the dish(es) in a few layers of plastic wrap or foil and press out any excess air. Label and freeze.
Prepare From Frozen: When ready to eat, thaw in the fridge overnight or use the defrost setting on the microwave. Bake as directed.
Notes/Tips
Gluten-Free Version: Use gluten-free pasta. I like Banza brand. Omit the breadcrumbs or use a gluten-free version. I prefer to make my own with toasted gluten-free bread.
How to Cook Sweet Potato for This Recipe: Using a small, sharp knife poke a few holes in the potato on each side. Then, cook using one of the following methods and let cool for 5-10 minutes before peeling:
- Microwave for 2 minutes on high. Flip over. Microwave another 2 minutes. Flip over again and microwave in 1-minute increments until a knife is inserted easily into the middle.
- Preheat oven to 350°F. Place sweet potato on a parchment or foil-lined baking sheet. Bake for 30 minutes. Then, flip over and bake another 30 minutes. Sweet potatoes are done when until a knife is inserted easily into the middle and skin feels crisp.
Find it online: https://thrivinghomeblog.com/a-healthy-better-mac-and-cheese/