Manchester Memorial Hospital | Healthy Connections | Fall 2016

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Pumpkin mac
and cheese
Makes 6 servings.
Ingredients
Canola oil cooking spray
1∕3 cup grated Parmesan cheese, divided
½ cup panko bread crumbs
1 tablespoon canola oil
8 ounces whole-wheat rotelle pasta
1 cup low-fat (1 percent) milk
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1½ cups (2½ ounces) sharp light (50 percent)
cheddar cheese
1 cup canned unsweetened pumpkin
½ teaspoon mustard powder
¼ teaspoon ground black pepper
Pinch of cayenne pepper
1∕8 teaspoon ground nutmeg (optional)
Directions
❯ ❯ Preheat oven to 375 degrees. Coat 6-cup baking
dish with cooking spray, and set aside.
❯ ❯ Add 2 tablespoons Parmesan cheese to bread-
crumbs, and toss to combine. Add oil, and using your
fingers, toss to coat breadcrumbs. Set mixture aside.
❯ ❯ In large pot, boil 4 quarts of water. Add pasta and
cook for 10 minutes, until slightly al dente. Drain in
colander, and set aside.
❯ ❯ While pasta cooks, in microwave or small sauce-
pan, heat milk until it steams, and set aside.
❯ ❯ In large saucepan, melt butter over medium heat.
Whisk in flour, and cook for 1 minute, whisking slowly.
❯ ❯ Off heat, gradually add milk while whisking to
avoid lumps. Return pot to medium-high heat, and
simmer sauce until it thickens to consistency of
stirred yogurt, about 3 minutes.
❯ ❯ Add cheddar cheese, remaining Parmesan cheese,
pumpkin, mustard, black and cayenne peppers, and
nutmeg, and stir until cheddar melts. Mix in cooked
pasta.
❯ ❯ Spread mac and cheese in prepared baking dish.
Sprinkle seasoned breadcrumbs over top.
❯ ❯ Bake 15 to 20 minutes or until breadcrumbs are
crisp and golden brown. Serve immediately.
Nutrition information
Serving size: 1∕6 of recipe. Amount per serving: 289 calo-
ries, 9g total fat (4g saturated fat), 37g carbohydrates,
17g protein, 4g dietary fiber, 307mg sodium.
Source: American Institute for Cancer Research