Penne with Butternut Squash

Vegetarian
Very Healthy
Health score
83%
Penne with Butternut Squash
30 min.
4
507kcal

Suggestions

Ingredients

  • ounces butternut squash diced peeled
  • 12 ounces cremini mushrooms trimmed sliced
  • cloves garlic minced
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  • tablespoons oregano fresh
  • ounces parmesan cheese grated
  • 12 ounces multigrain penne whole-wheat
  • servings pepper freshly ground
  • 0.3 teaspoon pepper flakes red
  • medium shallot or red minced

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add the pasta and cook as the label directs; reserve 1 cup cooking water, then drain.
  3. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat.
  4. Add the squash, 1/4 teaspoon salt and a few grinds of pepper. Cook, stirring occasionally, until golden and tender, about 5 minutes.
  5. Transfer to a plate and set aside.
  6. Add the remaining 1 tablespoon olive oil, the mushrooms, 1/4 teaspoon salt and a few grinds of pepper to the skillet. Cook, stirring occasionally, until lightly browned, about 5 minutes.
  7. Add the garlic, shallot and red pepper flakes. Cook, stirring, until the shallot softens, about 2 minutes.
  8. Add the pasta, squash and 1/2 cup of the reserved pasta cooking water to the skillet. Cook, stirring, until heated through,1 to 2 minutes. Stir in 1/2 cup parmesan, then stir in enough of the remaining cooking water to loosen. Stir in the oregano and season with salt and pepper. Top with the remaining 1/2 cup parmesan.
  9. Photograph by Justin Walker

Nutrition Facts

Calories507kcal
Protein14.6%
Fat22%
Carbs63.4%

Properties

Glycemic Index
34
Glycemic Load
26.44
Inflammation Score
-10
Nutrition Score
29.903912938159%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
5.63mg

Nutrients percent of daily need

Calories:507.32kcal
25.37%
Fat:12.62g
19.41%
Saturated Fat:3.5g
21.87%
Carbohydrates:81.82g
27.27%
Net Carbohydrates:75.26g
27.37%
Sugar:6.35g
7.06%
Cholesterol:12.33mg
4.11%
Sodium:459.08mg
19.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.84g
37.67%
Vitamin A:6251.94IU
125.04%
Selenium:81.87µg
116.96%
Manganese:1.32mg
65.77%
Phosphorus:390.03mg
39%
Copper:0.76mg
38.18%
Vitamin B2:0.56mg
32.93%
Vitamin B3:5.61mg
28.06%
Vitamin K:28.93µg
27.56%
Fiber:6.56g
26.24%
Calcium:258.38mg
25.84%
Potassium:899.64mg
25.7%
Magnesium:90.96mg
22.74%
Vitamin B6:0.43mg
21.27%
Zinc:3.02mg
20.15%
Vitamin B5:2mg
20.04%
Iron:3.47mg
19.26%
Vitamin E:2.74mg
18.27%
Vitamin C:14.96mg
18.14%
Folate:66.98µg
16.75%
Vitamin B1:0.24mg
16.24%
Vitamin B12:0.28µg
4.61%
Vitamin D:0.16µg
1.04%