Name: Sweet Potato Mac & Cheese
Cook time: 30 min
Total time: 30 min
Ingredients: 8 ounces whole-wheat elbow noodles (2 cups); 1 medium sweet potato (about 12 ounces); 2 cups nonfat milk; 2 tablespoons all-purpose flour; 1 small clove garlic, minced; 1.25 cups shredded sharp Cheddar cheese; 1 tablespoon Dijon mustard; 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; 0.5 cup frozen peas, thawed; 3 tablespoons coarse dry whole-wheat breadcrumbs (see Tip); 1 teaspoon extra-virgin olive oil

Sweet Potato Mac & Cheese

2.3

(12)

11 Reviews

Fiber-rich sweet potato is used as the base for the cheese sauce in this healthy, homemade macaroni and cheese recipe. The bright orange color tricks your eyes into thinking this healthy macaroni and cheese recipe is loaded with cheese, but there's actually only about half as much cheese as compared to a traditional recipe.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 1 1/ cups each

Nutrition Profile:

Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy High Calcium High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

8 ounces whole-wheat elbow noodles (2 cups)
1 medium sweet potato (about 12 ounces)
2 cups nonfat milk
2 tablespoons all-purpose flour
1 small clove garlic, minced
1 ¼ cups shredded sharp Cheddar cheese
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup frozen peas, thawed
3 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)
1 teaspoon extra-virgin olive oil

Directions

Position a rack in upper third of oven; preheat broiler. Coat a 2-quart broiler-safe baking dish with cooking spray.
Cook noodles in a large pot of boiling water until just tender, 7 to 9 minutes. Drain; set aside.
Meanwhile, prick sweet potato with a fork in several places. Microwave on High until tender all the way to the center, 7 to 10 minutes.
Whisk milk, flour and garlic in a large saucepan. Heat over medium heat, whisking frequently, until steaming and hot, but not boiling. Remove from heat.
As soon as the sweet potato is cool enough to handle, cut open and scoop the flesh into the steaming milk. Puree with an immersion blender until smooth. (Alternatively, transfer to a blender and puree just until smooth, then return to the pot; use caution when pureeing hot liquids.)
Add cheese, mustard, salt and pepper and stir until the cheese melts. Add the pasta and peas to the sauce and stir to coat. Transfer to the prepared baking dish. Combine breadcrumbs and oil and sprinkle on the pasta. Broil on the upper rack until the top is lightly browned and crispy, 1 to 2 minutes.

Tips

Tip: To make your own coarse dry breadcrumbs to top this baked mac & cheese, trim crusts from whole-wheat bread, tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. (One slice of bread makes about 1/3 cup dry breadcrumbs.)

Nutrition Facts (per serving)

481	Calories
14g	Fat
68g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 481
% Daily Value *
Total Carbohydrate 68g	25%
Dietary Fiber 10g	35%
Total Sugars 13g
Protein 24g	48%
Total Fat 14g	18%
Saturated Fat 7g	37%
Cholesterol 39mg	13%
Vitamin A 10891IU	218%
Vitamin C 13mg	15%
Folate 71mcg	18%
Sodium 519mg	23%
Calcium 437mg	34%
Iron 3mg	17%
Magnesium 124mg	29%
Potassium 620mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.