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Pumpkin mac and cheese in a mug

Course Main Course
Cuisine American
Keyword microwave mac and cheese, mug meal, pumpkin mac and cheese, single serving mac and cheese
Prep Time 5 minutes
Cook Time 4 minutes
Total Time 9 minutes
Servings 1 serving
Small pasta cooked in a mug with milk, pumpkin puree and shredded cheese. It is a one-serving fall lunch that can be packed in an insulated container.

Ingredients

  • 1/2 cup pasta (fusilli, macaroni or other small pasta shape)
  • 1/2 cup water
  • 3 tablespoons low-fat milk
  • 2 tablespoons pumpkin puree
  • Pinch kosher salt
  • 1/2 cup shredded low-fat cheese

Directions

  • Microwave the pasta with 1/2 cup water in a 16-ounce mug for 1 1/2 to 2 minutes, pausing a few times toward the end to stir so it doesn't boil over.
  • Stir in the milk, pumpkin puree and salt. Microwave 1 to 2 minutes longer, stirring now and then, until the pasta is al dente.
  • Cover and let it rest 3 to 5 minutes.
  • Mix in the cheese, cover, and let it melt for 1 to 2 minutes. Eat right away, or pack it in an insulated lunch container.

Notes

It keeps thickening the longer it sits. Opened pumpkin puree must be refrigerated.

Nutrition

Serving: 183g | Calories: 452kcal | Carbohydrates: 44g | Protein: 21g | Fat: 21g | Saturated Fat: 12g | Trans Fat: 0g | Cholesterol: 61mg | Sodium: 509mg | Potassium: 278mg | Fiber: 2.5g | Sugar: 4.9g | Vitamin A: 5542IU | Vitamin C: 1.3mg | Calcium: 471mg | Iron: 1.2mg

Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 serving); pasta (fusilli (the first choice counted), low-fat milk counted as whole milk, pumpkin puree counted as canned pumpkin, shredded low-fat cheese counted as cheddar. Brands and portions vary, so use it only as an approximation.