Linguine with roasted butternut squash sauce - Mayo Clinic

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Linguine with roasted butternut squash sauce

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Dietitian s tip

Pureed butternut squash makes for a creamy sauce that is low in calories. Plus butternut squash is an excellent source of vitamin A.

Number of servings

Serves 6 Healthy carbHigh Fiber

Ingredients

1 medium butternut squash (about 2 pounds), split and seeded 2 tablespoons olive oil, divided Freshly ground black pepper to taste 12 ounces whole-wheat linguine or other pasta 1 1/2 cups reduced-sodium vegetable broth 8 sage leaves, cut into thin strips 1/4 cup diced yellow onion 1/2 cup chopped red bell pepper 2 cloves garlic, minced 1 tablespoon cider vinegar 1/8 teaspoon ground nutmeg Parmesan cheese (optional - not included in analysis)

Directions

Heat oven to 400 F. Brush the squash with 1 tablespoon oil and season generously with pepper. Roast about 60 minutes or until soft. Remove from oven and let cool to room temperature. Bring a large pot of water to a boil. Add the pasta and cook according to package instructions. Place cooked butternut squash in large food processor or blender. Puree until smooth. Slowly add the broth and puree until the sauce reaches the desired consistency. You may need to add a little water, depending on the size of your squash. In a small skillet, heat the remaining olive oil over medium-high heat until shimmering slightly. Add the sage and cook until bright green, about 30 seconds. Add the onion, red pepper and garlic. Saute until soft, 3 to 5 minutes. Add the pureed butternut squash. Season with vinegar, nutmeg and more black pepper. Add the pasta and stir until pasta is well-coated. Sprinkle with Parmesan cheese, if desired. Serve.

Nutritional analysis per serving

Serving size 1 1 2 cups

Calories 255Total fat 7 gSaturated fat 2 gTrans fat 0 gCholesterol 33 mgSodium 206 mgTotal carbohydrate 38 gDietary fiber 6 gAdded sugars 0 gProtein 10 gMonounsaturated fat 3 g

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 2 1/2 Fats 1

Diabetes Meal Plan Choices

Fats 1 Starches 2 1/2

DASH Eating Plan Servings

Grains and grain products 2 Vegetables 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Sept. 18, 2015

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