Prep
1 hour
Cook
1 hour 15 minutes
Servings per Recipe
9
Serving Size
1½ cup
Nutrition Facts
Calories
: 380
Total Fat
: 14
g
Sodium
: 550
mg
Total Carbohydrate
: 49
g
Dietary Fiber
: 3
g
Added Sugars
: 0
g
Protein
: 15
g
Ingredients
4 cups dry pasta (macaroni, rotini, or penne pasta, or whole wheat pasta), about 16 ounces
2 tablespoons butter
2 tablespoons all-purpose flour
2 cups low-fat milk
1½ cups pumpkin or winter squash, pureed (ex. Canned, frozen, or fresh butternut, pumpkin, or acorn squash). See Notes for instructions on how to steam a winter squash.
1 teaspoon salt
½ teaspoon garlic powder
⅛ teaspoon cayenne powder (optional)
2 cups cheddar cheese, grated
¼ cup unseasoned breadcrumbs (optional)
¼ cup parmesan or other hard cheese, grated (optional)
2 teaspoons olive oil (optional)
Preparation
Wash hands with soap and warm water.
Prepare pasta according to package directions in a large saucepan on high heat. Drain pasta and set aside in a large bowl.
In a medium saucepan on medium heat, combine butter and flour stir to combine. As the butter melts, mix well and cook 1-2 minutes to form a thick paste, also known as a roux.
Slowly stir or whisk in a ¼ cup of milk at a time, making sure the milk well blended and the sauce is smooth.
When all milk has been added, bring the mixture up to a simmer while slowly stirring or whisking constantly.
Add pumpkin or winter squash puree and bring back to a simmer.
Lower heat to medium low and stir or whisk in salt, garlic powder, and cayenne powder (if using).
Mix in cheese, ½ cup at a time, into the sauce. Remove the pan from heat and mix the sauce until all the cheese is melted. Pour the sauce over the cooked pasta and stir until pasta is coated.
Serve immediately. If desired, sprinkle with the bread crumb topping.
To make bread crumb topping: Preheat oven or toaster oven to 325° F. Combine all ingredients in a small bowl until mixture looks like wet sand. Spread out mixture onto lined baking sheet (use aluminum foil or parchment paper for easy clean up).
Bake until golden brown about 3 to 5 minutes. Stir halfway through to evenly brown topping.
Serve on top of the prepared Winter Squash Mac & Cheese.
Note
To make squash puree using fresh winter squash:
- Wash hands with soap and warm water.
- Gently rub produce under cool running water.
- Puncture holes in the skin of the squash with a fork or sharp knife. Steam it in a pot on the stove or by microwaving.
- In the microwave: cook on high for 4-5 minutes. Allow it to cool inside the microwave for 2-3 minutes before taking it out – it will be hot!
- On the stove: Place the squash in a steamer basket inside a medium saucepan and fill with 1-2 inches of water. Cover. Place on stove on medium heat and steam for 10-15 minutes or until squash is tender and easily pierced with a fork. Be sure to check that water is in the pan for the entire cooking process. Be careful when handling the squash – it will be hot! After steaming in the microwave or on the stove, allow the squash to cool so it is easy to handle.
- Cut the cooled squash in half from stem to tip. Scoop out the seeds and throw away. Then scoop out the soft yellow/orange flesh with a sturdy metal spoon.
- Using a blender or food processor, puree the squash until smooth. If needed, add 4 tablespoons water, to help achieve a smooth consistency.
- Measure 1 ½ cups for Winter Squash Mac n’ Cheese and refrigerate or freeze the remainder. (If your squash yields less than 1 ½ cups, just use all of it.)
Recipe used by courtesy of AZ Health Zone
Nutrition facts calculated with whole grain pasta and optional bread crumb topping.