![]() It’s rounded out with the full spectrum of nutrients and is so rich that nobody eating it could possibly feel like they’ve missed out on a necessary component of a meal. Something else I love about this recipe is that it’s the perfect full meal for those who don’t eat meat or dairy. Rigatoni has proved to be the perfect pasta to use as it allows for plenty of surface area for the sauce to “catch.” Just make sure you don’t rinse the pasta after cooking because you’ll wash off the starch required to make the sauce stick! The fat smooths out the carbohydrates in both the squash and pasta, adding a contrasting effect while providing a base for the sauce. I gave the option of including cashew, almond or dairy to allow for different preferences, but if you’ve ever had butternut squash soup, you’ll know that either milk or nuts will pair perfectly with butternut squash. My butternut squash pasta sauce relies on a nut or dairy fat to help balance the starch, creating a creamy, almost cheese-like texture that is marked with a hint of the squash’s sweetness. Finally, cut the remaining squash into cubes, which will be the starting point for creating the sauce. If you like, sift through and collect the seeds, which you can salt and roast just like pumpkin seeds later to turn into a snack or give added crunch to a dish. At this point, you’ll want to scoop out all the innards, like you would a pumpkin. Then, cut the squash in half right where it starts to get wider, leaving you two pieces: the thinner, oblong top part and the rounder, bottom “base” of the squash.įrom there, you can peel with a vegetable peeler or a paring knife if you don’t have one. It’s so easy to prepare! If you’re working with a full butternut squash, slice off the ends, lengthwise. The beauty of butternut squash is, though, that it has a low glycemic index–clocking in at less than 100 calories, 26 grams of carbohydrates and almost no fat for a one-cup serving.īeing full of fiber means you’ll become easily full and healthily so, and you won’t have to worry about hunger pangs soon after, as can happen with more nutrient-empty pasta dishes. I like using pasta, in particular, because sometimes nothing hits the spot quite like the meeting point between a starch and a starch, especially after temperatures have dipped. With a high dose of dietary fiber lots of Vitamin A, which is good for eyesight and plenty of potassium and manganese for managing blood pressure and strong bones, butternut squash can be an easy additive to any dish. Butternut squash is always the top of my Fall must-have list, so I’m always trying to think of new, creative ways to use it. The weather has finally cooled where I am, meaning it’s time to dig into autumn-inspired recipes. Serve with a twist of pepper and an extra grating of Parmesan.Nothing says Fall quite like hearty recipes–but who says satisfying can’t be healthy, too? Skip traditional pasta recipes and opt for a creamy, nutrient-loaded butternut squash sauce. Finely grate in the Parmesan and stir until deliciously creamy. Stir gently, adding a splash of the cooking water to loosen, if needed, then cook for a further 2 minutes to let the penne soak up all those beautiful flavours. Reserving some of the cooking water, drain the penne and add to the sauce. Peel away any loose papery skin, but don’t peel it all the way. ![]() Prepare the garlic: Next, work on your garlic. Add the broth, chili powder, nutmeg, red pepper flakes, kosher salt, and several grinds of. Here’s more detail about how to make this healthy, creamy pasta dish: Prepare the butternut squash: Place the cubed butternut squash on a large sheet pan and season with kosher salt and. Add the butternut squash and saute 5 minutes. In a large skillet, heat the olive oil over medium-low heat. ![]() Meanwhile, cook the penne in a large pan of boiling salted water until very al dente – it’ll continue cooking in the sauce so it’s important to undercook it. When the pasta is done, drain it and return it to the pot.Bring to the boil, then simmer for 20 minutes, or until the squash is tender and the liquid has reduced slightly. Cook for a further 2 to 3 minutes, then stir in the squash and pour in the hot stock. Add butternut squash and cook, stirring occasionally, until golden brown and tender, about 6-8 minutes set aside. Heat 4 tablespoons of oil in a large frying pan over a medium-high heat, add the pancetta and fry for 1 minute, then stir in the shallots, chilli and rosemary leaves. Finely slice the pancetta, shallots and chilli, then chop the squash into 1cm cubes.
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