Macaroni and Cheese

Flip out: Powdered cheese, whole milk, butter
Flip in: Butternut squash, fat-free milk, reduced-fat cheddar cheese

Calorie savings: 118

Make it!

Prepare 8 oz whole wheat rotini according to package directions. In medium saucepan, simmer 1/2 c fat-free milk with 1/2 12 oz package frozen butternut squash until combined. Remove from heat and mix with 1 c shredded reduced-fat Cheddar cheese, 1/2 tsp salt, 1/4 tsp dry mustard, and pepper to taste. Pour drained pasta into 8" x 8" baking dish, stir in cheese mixture, and top with 1 Tbsp each Parmesan and bread crumbs. Bake at 375°F for 20 minutes. Serves 4.

How to cut calories

Subbing in creamy butternut squash adds fiber and flavor, plus antioxidants that fight disease. Using fat-free milk and reduced-fat cheese, we lowered the calories per serving from 412 to 294--and unlike the boxed variety, our version has no artificial flavors. It also provides 45% of the daily recommendation for vision-protecting vitamin A.