7. Classic Butternut Squash Soup
Support your immunity and protect your vision with this winter soup. It’s naturally sweet, creamy, and super filling, not to mention the fact that it’s packed with fiber and vitamin A.
We love tomato soup, but when it comes to vegetable soups, butternut is unbeatable. Beyond being super tasty, it’s also among the healthiest, packed with vitamin A, fiber, and omega-3s.
NUTRITION: 150 calories, 3.5 g fat (1 g saturated), 490 mg sodium
SERVES 4
YOU’LL NEED
1 large butternut squash
Olive oil
Pinch of grated nutmeg
Salt and black pepper to taste
2 strips bacon
1 small onion, diced
1 Tbsp minced or grated fresh ginger (The ginger gives this soup a subtle heat, but if you want to turn up the spice level, try a few shakes of cayenne or a tablespoon of chipotle pepper.)
1 green apple, peeled, cored, and chopped
4 cups low-sodium chicken broth
Chopped chives and light sour cream (optional)
HOW TO MAKE IT
- Preheat the oven to 375°F. Slice the squash in half lengthwise and scoop out the seeds.
- Rub the halves with a touch of oil and season with nutmeg, salt, and pepper.
- Place on a baking sheet and roast until the flesh is very soft, about 35 to 40 minutes. Set aside to cool.
- Heat a large pot over medium heat. Add the bacon and cook until crispy, 5 to 7 minutes.
- Transfer to a plate and reserve. Add the onion and ginger to the hot pot, and cook until the onion is translucent (but not browned), about 3 minutes.
- Add the apple and cook until soft, another 3 minutes or so.
- When the squash is cool enough to handle, scoop out the flesh and add it to a blender or large food processor.
- Add the contents of the pot and pour in enough broth to cover. (Be careful not to overfill; work in batches if necessary.)
- Process until very smooth and return to the pot.
- Stir in the remaining broth and bring to a simmer.
- Season with salt, pepper, and a touch more nutmeg.
- Garnish with crumbled bacon, chives, and sour cream (if using).
8. Mac and Cheese
Craving comfort food? We don’t blame you! You can’t go wrong with this oven-baked mac and cheese, which uses cheddar and grated Parmesan.
Mac and cheese: the undisputed king of comfort food. Over the years, we’ve tested dozens of iterations of the classic—spiked with chiles, topped with bacon, toned down with non-fat cheese. However, we keep returning to this formula: a béchamel base, laced with extra-sharp Cheddar cheese, and finished with a bit of yogurt to give the sauce that perfect texture. Are there more decadent bowls of mac? Absolutely—but not for under 400 calories.
NUTRITION: 360 calories, 16 g fat (8 g saturated), 560 mg sodium
SERVES 4
YOU’LL NEED
2 cups elbow macaroni, fusilli, or cavatappi pasta
2 Tbsp butter
2 Tbsp flour
2 cups 2% milk
11⁄2 cups shredded extra sharp Cheddar
1⁄2 cup grated Parmesan (Note: Real Italian Parmesan is called Parmigiano-Reggiano, and its sharp, nutty flavor has nothing in common with the stuff you shake from a green can. It may be a bit pricey, but a little goes a long way, so it’s worth getting the authentic version.)
1⁄4 cup Greek yogurt
1⁄2 cup panko bread crumbs
Black pepper to taste
HOW TO MAKE IT
- Cook the pasta according to package directions until just al dente. Drain and reserve.
- While the pasta cooks, melt the butter in a medium saucepan over medium heat. Stir in the flour and cook, stirring, for 1 minute. Slowly add the milk, whisking to prevent lumps from forming. Simmer the béchamel for 5 minutes, until it begins to thicken to the consistency of heavy cream.
- Stir in the Cheddar and 1⁄4 cup of the Parmesan, and cook until completely melted.
- Cut the heat and stir in the yogurt. Add the pasta and toss to evenly coat.
- Preheat the broiler. Pour the macaroni and cheese into an 8″ x 8″ baking dish (or into individual ramekins). Top with the bread crumbs and the remaining Parmesan and season with black pepper. Place on the middle rack of the oven and broil for 5 to 7 minutes, until the bread crumbs are golden brown.