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Makes 6 servings.

Ingredients

Canola oil cooking spray

1/3 cup grated Parmesan cheese

1/2 cup panko breadcrumbs

8 ounces whole-wheat pasta

1 cup low-fat (1%) milk

1 tablespoon unsalted butter

1 tablespoon all-purpose flour

1 1/2 cups (2 1/2 ounces) sharp light (50%) cheddar cheese

1 cup canned unsweetened pumpkin

1/2 teaspoon mustard powder

1/4 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.
• In a separate bowl, mix together breadcrumbs and Parmesan cheese, and toss to combine. 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 saucepan, 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.
• Remove from heat and 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, pumpkin, mustard, black and cayenne peppers, and nutmeg, and stir until cheddar melts completely.
• Mix in cooked pasta.
• Spread mac and cheese in prepared baking dish. Sprinkle with breadcrumb and Parmesan cheese mixture 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: 260 calories, 6g total fat (3g saturated fat), 38g carbohydrates, 14g protein, 6g dietary fiber, 230mg sodium.

Source: American Institute for Cancer Research