Butternut squash (an October Foods of the Month) can be used to make pastas creamy and delicious without the extra fat or cholesterol from typical cream-based pasta sauces. Butternut squash is naturally low in fat and has more than a day’s worth of Vitamin A, an important antioxidant.
Here are our favorite butternut squash pasta ideas. Great for fall!
Butternut Squash Mac and Cheese – In a large pot, simmer one whole butternut squash (cubed), 2 cups low sodium chicken broth, 1 cup low-fat milk and chopped garlic for about 15 minutes, until the squash is tender. Remove from heat and add 1/4 cup plain Greek yogurt, salt and pepper. Use an immersion blender to puree until the mixture is smooth. Stir in your favorite cheese (we like sharp cheddar or gruyere) until it is melted. Combine the mixture with one box cooked whole wheat pasta. Bake for 20 minutes at 350 degrees.
Cheesy Lasagna with Butternut Squash – Bring a large pot of water to boil and cook one whole butternut squash (cubed) for about 15 minutes, until tender. Let the squash cool then puree with an immersion blender. Mix butternut squash puree with 1 cup low-fat ricotta cheese. Meanwhile, cook lasagna noodles. In a medium bowl, combine 1/2 cup plain Greek yogurt, 1/2 cup skim milk, 2 tbsp. fresh sage and 3/4 tsp. of nutmeg. Use the Greek yogurt sauce as your “cheese” layer and your butternut squash puree as your “sauce” layer to create your lasagna. Sprinkle with mozzarella cheese and bake at 375 degrees for 30 minutes.
Creamy Roasted Butternut Squash Pasta with Sausage – Roast one whole butternut squash (cubed) at 400 degrees for about 30 minutes. Add garlic and 2 tbsp. fresh sage and puree with 1 cup low-fat ricotta cheese. Meanwhile, cook 4 turkey sausage links (crumbled) over medium high heat. Add 2 cups fresh spinach and continue cooking on low heat, until spinach is wilted. Combine sausage and spinach with the butternut squash mixture and stir in 2 tbsp. fresh sage. Add one box cooked whole wheat pasta and stir all ingredients together. Add salt and pepper to taste. Serve warm.