4
Dietitian’s tip:
Don’t have pumpkin? Use any winter squash instead.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Healthy-carb
- High-fiber
Ingredients
- 2 cups whole-wheat bow tie pasta
- 2 teaspoons olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 8 ounces fresh mushrooms, sliced
- 1 cup low-sodium chicken or vegetable broth
- 1 can (15 ounces) pumpkin
- 1/2 teaspoon rubbed sage
- 1/8 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 cup grated Parmesan cheese
- 1 tablespoon dried parsley flakes (or 3 tablespoons chopped fresh parsley)
Directions
Follow package directions to cook pasta.
While pasta cooks, place a large skillet over medium to high heat. Add olive oil, onion, garlic and mushrooms. Cook about 10 minutes or until onion is soft.
Add broth, pumpkin, sage, salt and pepper. Reduce heat and simmer about 8 minutes.
When pasta is done cooking, drain and add to pumpkin sauce. Stir to combine.
Sprinkle with Parmesan cheese and parsley before serving.
Nutritional analysis per serving
Serving size: About 2 cups
- Calories 207
- Total fat 5 g
- Saturated fat 1.5 g
- Trans fat 0 g
- Monounsaturated fat 2 g
- Cholesterol 4 mg
- Sodium 206 mg
- Total carbohydrate 36 g
- Dietary fiber 8 g
- Added sugars 0 g
- Protein 9 g
- Total sugars 8 g
- Polyunsaturated fat 0.5 g
- Potassium 502 mg
- Calcium 99 mg
- Magnesium 80 mg
- Vitamin D 5 IU
- Iron 4 mg
