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Pumpkin Mac & Cheese for One

Pumpkin Mac & Cheese for One

46 Ratings
46 Ratings
Recipe Image
Pumpkin Mac & Cheese for One
Makes: 1 Serving
Total Cost: $$$$

To make this dish even faster, use leftover cooked pasta, preferrably whole grain, to make this meal in under 5 minutes. 

Ingredients

  • 3/4 cup cooked pasta (in any shape)
  • 1 1/2 tablespoons cheddar cheese soup (from can)
  • 1/8 cup pumpkin puree
  • 1 1/2 tablespoons milk, 1%
  • 1 tablespoon cheese, low-fat
  • 1 teaspoon deli mustard

Directions

  1. Stir the "wet" ingredients (soup, pumpkin puree, milk, and mustard), and heat in microwave for 45-60 seconds; stir again until creamy.
  2. Add cooked pasta to cream and sprinkle cheese on top. Heat another 30-45 seconds or until cheese melts.

Notes

Low-fat cheddar cheese used in nutrition analysis and for costing purposes.
Why add pumpkin? Adding pumpkin mixture in addition to the cheese soup lowers the total calories and boosts nutritional fiber and Vitamin A.

Learn more about:

Source:

CSAAC (Community Services for Autistic Adults and Children)

Nutrition Information

Serving Size: 1 recipe
Nutrients Amount
Total Calories 213
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 236 mg
Carbohydrates 38 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 87 mg
Iron 2 mg
Potassium 174 mg
N/A - data is not available
Nutrients Amount
Total Calories 213
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 38 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 87 mg
Potassium 174 mg
Sodium 236 mg
Copper 159 mcg
Iron 2 mg
Magnesium 34 mg
Phosphorus 139 mg
Selenium 32 mcg
Zinc 1 mg
Vitamins
Vitamin A 268 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.2 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 6 mcg
Folate 130 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 19 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1 1/2 ounces
Dairy 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025