Recipe Adapted from Whole Living by Natalie Barbarese
Nutritional Analysis by www.daltonutrition.com
Everyone loves to get in the fall spirit by carving and decorating their homes with pumpkins, but did you know that you could add them to your favorite dish as well? Pumpkins are a great source of vitamin C, potassium, fiber and beta-carotene. Along with other types of squash they’re a tasty low-calorie vegetable that will fill you up. Try them in this pasta dish drizzled with honey and tossed with walnuts and cheese.
Serves: 6
Serving Size: 1 cup
1/2 small sugar pumpkin (about 4 cups)
4 tablespoons extra-virgin olive oil, plus more for drizzling
Pinch of Kosher salt and freshly ground pepper, or more to taste
2 tablespoons honey
1/2 pound whole-grain pasta
2 teaspoons minced garlic
1/2 cup finely chopped toasted walnuts
1/4 cup chopped parsley
1/2 cup finely grated Parmesan cheese
Preheat oven to 425 degrees F.
Peel pumpkin and cut into 1-inch chunks. Toss with 2 tablespoons of the olive oil, 1/8 teaspoon salt, and the honey. Roast on a baking sheet until tender, about 45 minutes.
Meanwhile, bring a pot of water to a boil and season with salt. Add pasta and cook according to package directions.
While pasta is cooking, heat remaining 2 tablespoons olive oil and garlic in a skillet over medium-high heat until fragrant, about 1 minute. Add walnuts and pumpkin. Toss to combine and heat through. Set aside.
Drain pasta, reserving 1 cup cooking water. Toss pasta with 1/2 cup cooking water and stir in parsley and Parmesan cheese. Season with salt and pepper, to taste, and drizzle with olive oil. Transfer to a bowl, and toss well with walnut and pumpkin mixture. Serve immediately.
Nutrition Analysis Per Serving: Calories 350, Total Fat 19 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 7 g, Saturated Fat 3 g, Carbohydrates 39 grams, Fiber 4 grams, Protein 10 grams, Cholesterol 5 mg, Sodium 105 mg
Elisabeth D’Alto, RD is a Registered Dietitian and Food Lover. For more information, visit her at www.daltonutrition.com or elisabethrd@gmail.com.
Chef Natalie Barbarese is a member of the American Personal & Private Chef Association, and prepares customized meals for her clients in their own homes. For more information visit her at www.broccolirose.com or chefnatalie@broccolirose.com.
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Check out the “new” grain—quinoai. It is a great alternative to rice, potatoes and pasta. And, unless other carbs, it is considered a complete protein because it contains all eight amino acids, which is equivalent to milk. And, it contains omega-3 fatty acids, making it a powerhouse carb, and that’s what makes a good first impression lasting.
Quinoa cooks to a light fluffy texture in about 15 minutes, using one part quinoa to two parts liquid (water or broth). It is a great ingredient for soups and stews as well as a complementary sidedish. In appearance, quinoa is frequently compared to couscous, but it has a distinctive texture produced by the external germ, which forms a band that spirals around each grain as it cooks to deliver a delicate, nutty flavor.
Nutritional Content (per serving): 288 calories; 12 grams Total Fat; 12 grams Protein; 34 grams Carbohydrate and 5.6 grams of Fiber. Note: A portion provides 2.5 vegetable servings, 1 whole grain and ½ protein serving.
