Ingredients
- 4 tsp canola oil or olive oil, divided
- 2 cups Spanish onion, thinly sliced
- 12 ounces package frozen cooked winter sqash
- 1 1/14 cups low-fat (1%) milk
- 1 tsp powdered mustard
- 1/2 tsp salt
- 1 pinch ground red pepper (cayenne)
- 1 pinch black pepper
- 6 ounces whole-grain pasta shells or elbow macaroni
- 1/3 cup Japanese-style bread crumbs (panko)
- 1/8 tsp paprika
- 1 1/2 cups shredded sharp cheddar cheese
Preheat oven to 425F. Coat an 8 x 8-inch or 11 by 7-inch baking dish with cooking spray. Bring a large pot of water to a boil for cooking pasta.
Heat 2 tsp oil in large skillet over medium-high heat. Add onions, cover and cook, stirring occasionally, 10 minutes. Uncover and cook, stirring often, until onions are very tender and golden, 10 to 15 minutes.
Meanwhile, place squash and milk in large heavy saucepan. Cover and bring to a simmer over medium-high heat. Simmer, covered, stirring occasionally, until squash has thawed completely, 3 to 5 minutes. Remove from heat. Stir in mustard, salt, ground red pepper, and black pepper.
Drop pasta into boiling water and cook 2 minutes. Drain and refresh under cold running water. (Pasta will continue to cook while it bakes.)
Place pasta, squash mixture, onions, and cheese in large bowl; mix well. Scrape into prepared baking dish. Mix bread crumbs, paprika, and remaining 2 tsp oil in small bowl; sprinkle over pasta mixture. (Casserole can be prepared ahead to this point. Cover and refrigerate for up to 2 days.) Bake, uncovered, until bubbly and top is golden, 35 to 50 minutes, depending on whether or not casserole has been refrigerated.
Yield: 6 (3/4-cup) servings.
Per serving: Calories: 320. Total fat: 13 grams. Saturated fat: 7 grams. Cholesterol: 35 milligrams. Sodium: 430 milligrams. Carbohydrates: 38 grams: Fiber: 4 grams. Protein: 15 grams. Calcium: 299 milligrams (30% DV). Vitamin A: 60% DV.