Heart Healthy Creamy Pasta with Broccoli Recipe

                   
Penne pasta is tossed with a creamy butternut squash sauce, broccoli, and Parmesan cheese for a wholesome, gluten-free dinner. White wine vinegar and smoked paprika add a richness that is guaranteed to please.
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Ingredients
Recipe yields 6 servings
1 medium butternut squash (about 1 3/4 lbs), peeled, seeded and cubed
2 shallots, finely chopped
4 garlic cloves, minced
2 tsp minced fresh thyme
1/4 cup water
2 cups unsweetened unflavored almond milk
2 Tbsp nutritional yeast
1 Tbsp white wine vinegar
1 tsp smoked paprika
1/4 tsp nutmeg
1/4 tsp salt
Black pepper to taste
8 oz brown rice penne pasta
3 cups small broccoli florets
1/4 cup grated Parmesan cheese
Chopped fresh parsley (optional)
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Directions
Step 1

Arrange the squash in the top basket of a steamer. Over high heat, steam the butternut squash, covered, for 12 minutes, or until tender. Set aside.

Step 2

In a medium saucepan, combine the shallots, garlic, thyme and water and cook over medium heat, stirring occasionally, for 10 minutes, or until the shallots are tender.

Step 3

In a blender, add the shallot mixture, squash, almond milk, nutritional yeast, vinegar, paprika, nutmeg, salt and black pepper. Cover and blend until the mixture is smooth.

Step 4

Cook the pasta according to package directions, adding the broccoli for the last 5 minutes of cooking; drain.

Step 5

In a large saucepan, combine the squash mixture and Parmesan cheese and cook over medium heat until the cheese is melted and the mixture is heated through. Add the drained pasta and broccoli and toss gently to coat. Serve topped with the chopped parsley, if using.

Time: 60 minutes
Servings: 6
Calories: 218
Make this for: Healthy Kids Gluten Free
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:218
total fat:3g
sat fat:0g
cholesterol:3mg
sodium:173mg
total carb:44g
fibers:7g
sugars:2g
proteins:9g

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About This Healthy Recipe

Creamy pasta has the tendency to be unhealthy but it doesn't have to be, especially when there is broccoli and butternut squash involved. This gluten free butternut squash recipe is delicious, nutritious and made with absolutely no heavy cream. Relatively low in calories, this recipe is just 218 calories per serving, and also contains 9 grams of plant based protein, making it a tasty vegetarian option. In addition to being low calorie, this creamy pasta also contains no saturated fat, and just 173 mg of sodium, making it a deliciously heart healthy option too! When it seems like this pasta cant get any better, it does! At just 44 grams of carbohydrates per serving, this recipe is also diabetic friendly as well. This comforting and creamy pasta with broccoli is perfect for weeknight dinners or lunch, the kids will never know the “cream sauce” is made from butternut squash, enjoy!

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Heart Healthy Creamy Pasta with Broccoli Recipe

Ingredients
Recipe yields 6 servings
1 medium butternut squash (about 1 3/4 lbs), peeled, seeded and cubed
2 shallots, finely chopped
4 garlic cloves, minced
2 tsp minced fresh thyme
1/4 cup water
2 cups unsweetened unflavored almond milk
2 Tbsp nutritional yeast
1 Tbsp white wine vinegar
1 tsp smoked paprika
1/4 tsp nutmeg
1/4 tsp salt
Black pepper to taste
8 oz brown rice penne pasta
3 cups small broccoli florets
1/4 cup grated Parmesan cheese
Chopped fresh parsley (optional)
Directions
Step 1

Arrange the squash in the top basket of a steamer. Over high heat, steam the butternut squash, covered, for 12 minutes, or until tender. Set aside.

Step 2

In a medium saucepan, combine the shallots, garlic, thyme and water and cook over medium heat, stirring occasionally, for 10 minutes, or until the shallots are tender.

Step 3

In a blender, add the shallot mixture, squash, almond milk, nutritional yeast, vinegar, paprika, nutmeg, salt and black pepper. Cover and blend until the mixture is smooth.

Step 4

Cook the pasta according to package directions, adding the broccoli for the last 5 minutes of cooking; drain.

Step 5

In a large saucepan, combine the squash mixture and Parmesan cheese and cook over medium heat until the cheese is melted and the mixture is heated through. Add the drained pasta and broccoli and toss gently to coat. Serve topped with the chopped parsley, if using.

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