Pasta with Butternut Parmesan Sauce

Very Healthy
Popular
Health score
86%
Pasta with Butternut Parmesan Sauce
90 min.
4
607kcal

Suggestions


Indulge in the creamy, comforting flavors of our Pasta with Butternut Parmesan Sauce, a dish that perfectly balances health and taste. With a health score of 86, this recipe is not only popular among food lovers but also a fantastic choice for those seeking a nutritious meal. The star of this dish is the butternut squash, which adds a natural sweetness and velvety texture to the sauce, making it a delightful alternative to traditional creamy pasta sauces.

Ready in just 90 minutes, this recipe serves four, making it ideal for family lunches or dinner gatherings. Each serving contains 607 calories, allowing you to enjoy a satisfying meal without the guilt. The combination of freshly grated Parmesan cheese and a hint of nutmeg elevates the flavor profile, while the addition of sour cream or Greek yogurt provides a rich creaminess that will leave your taste buds dancing.

Whether you're looking for a side dish, a main course, or a comforting lunch, this Pasta with Butternut Parmesan Sauce is versatile enough to fit any occasion. Garnished with fresh parsley, it not only tastes amazing but also looks beautiful on the plate. So gather your ingredients and get ready to impress your family and friends with this deliciously healthy pasta dish!

Ingredients

  •  butternut squash weighing 2 
  • pound soup noodles 
  • tablespoon olive oil extra virgin 
  • 0.3 cup shallots chopped
  • 0.3 cup parmesan cheese packed freshly grated
  • 0.3 cup greek yogurt sour
  • 0.1 teaspoon nutmeg grated
  • tablespoon parsley chopped for garnish
  • teaspoon salt to taste (more )
  • servings bell pepper to taste
  • cup water to the sauce as needed thin

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • blender
  • baking pan

Directions

  1. Bake the butternut squash: Preheat the oven to 350°F.
  2. Cut the butternut squash lengthwise in half and scoop out the guts and seeds and discard them (or save the seeds and toast them).
  3. Pour 1/4 cup of water into a baking dish and place the butternut squash halves cut side down.
  4. Bake for 40 minutes or until a fork easily pierces the squash. Allow to cool for 10 minutes.
  5. Scoop out the squash flesh from the skins and put into a blender. Discard the skins.
  6. Sauté the shallots in the olive oil over medium heat in a small skillet until just beginning to brown, about 2-3 minutes.
  7. Add the shallots to the blender.
  8. Add 1 cup water, the parmesan, 1 teaspoons salt and 1/8 teaspoon nutmeg and blend until smooth. Taste and add more salt if needed. If the sauce is too thick, thin it with a little more water.
  9. Pour the sauce into a small pot set over low heat.
  10. Mix in the sour cream and warm it through. Do not let the sauce boil.
  11. Cook pasta in boiling salted water: Fill a pot with water and salt (1 tablespoon of salt for every 2 quarts of water). Set over high heat to bring to a hard boil.
  12. Add the pasta and cook at a hard boil, uncovered until al dente.
  13. Mix cooked pasta with sauce: When the pasta is ready, drain and put it into a bowl.
  14. Mix with a little of the sauce and serve.
  15. Add a dollop of additional sauce and some parsley right when you bring it to the table.

Nutrition Facts

Calories607kcal
Protein13.94%
Fat10.92%
Carbs75.14%

Properties

Glycemic Index
51.5
Glycemic Load
35.8
Inflammation Score
-10
Nutrition Score
35.109565421939%

Flavonoids

Apigenin
2.16mg
Luteolin
0.47mg
Kaempferol
0.03mg
Myricetin
0.15mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:606.75kcal
30.34%
Fat:7.49g
11.52%
Saturated Fat:1.89g
11.8%
Carbohydrates:115.87g
38.62%
Net Carbohydrates:106.25g
38.64%
Sugar:12.41g
13.79%
Cholesterol:6.27mg
2.09%
Sodium:719.99mg
31.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.49g
42.99%
Vitamin A:22403.67IU
448.07%
Vitamin C:137.64mg
166.84%
Selenium:76.76µg
109.65%
Manganese:1.57mg
78.57%
Fiber:9.62g
38.48%
Vitamin B6:0.75mg
37.57%
Phosphorus:370.4mg
37.04%
Magnesium:142.17mg
35.54%
Potassium:1176.84mg
33.62%
Vitamin E:4.55mg
30.37%
Folate:115.12µg
28.78%
Copper:0.51mg
25.51%
Vitamin B3:5mg
25%
Vitamin K:24.6µg
23.43%
Vitamin B1:0.35mg
23.2%
Calcium:203.74mg
20.37%
Iron:3.47mg
19.29%
Zinc:2.52mg
16.82%
Vitamin B5:1.61mg
16.12%
Vitamin B2:0.24mg
14.25%
Vitamin B12:0.2µg
3.35%