Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 298 | |
|---|---|---|
| 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 | |
| Cholesterol | 4 mg | |
| Sodium | 243 mg | |
| Total Carbohydrate | 59 g | |
| Dietary Fiber | 9 g | |
| Sugars | 7 g | |
| Protein | 12 g | |
Dietary Exchanges
3 1/2 starch, 1 vegetable
Ingredients
Servings 4
Serving Size 1 C pasta, 3/4 C squash
-
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
Directions
Tip: Click on step to mark as complete.
-
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.
