Butternut Squash Pasta - Delicious Decisions
Calories298 Per Serving
Protein12g Per Serving
Fiber9g Per Serving
|Total Fat||3.0 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||1.0 g|
|Total Carbohydrate||59 g|
|Dietary Fiber||9 g|
3 1/2 starch, 1 vegetable
8 ounces dried, whole-grain spaghetti
3 cups cubed butternut squash (cut into 1/4-inch cubes)
1 cup fat-free, low-sodium vegetable broth
1/2 cup chopped onion
2 medium garlic cloves (minced)
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups trimmed, halved sugar snap peas
2 tablespoon chopped, fresh sage
1/4 cup shredded or grated Parmesan cheese
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
In a large skillet, stir together the squash, broth, onion, garlic, salt, and pepper. Bring to a boil over medium-high heat. Reduce the heat and simmer for 5 minutes.
Stir in the peas. Return to a simmer and simmer for 7 to 10 minutes, or until the squash is tender and most of the liquid has evaporated.
Stir in the sage. Serve the squash mixture over the pasta. Sprinkle with the Parmesan.
Tip: When choosing a butternut squash for this recipe, look for one that has a longer neck. The neck is easier to peel and chop since it doesn’t have any seeds.
Cooking Tip: Some winter squash, such as butternut, are difficult to cut when raw. To make the job easy, pierce the squash several times with a fork and place the squash on a microwaveable plate. Microwave on 100 percent power (high) for 1 to 2 minutes. Let the squash stand for 5 minutes before cutting. Using a large, sturdy knife, cut off the stem end, then cut lengthwise from the stem end through the root end. Using a spoon, scoop out and discard the seeds and strings.
This recipe is reprinted with permission from American Heart Association Go Fresh. Copyright © 2014 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.