Roasted Butternut Squash Pasta makes for a nutritious, delicious meal. If you are not eating thick-skinned squash (butternut, acorn, spaghetti), you are missing out on a whole world of taste sensation with healthy benefits.
1 Butternut Squash
4 tsp Extra-virgin Olive Oil
1 clove Garlic, minced
1 cup Red Onion, chopped
2 tsp Red Wine Vinegar
¼ tsp dried Oregano
2 cups cooked Pasta
Fresh Ground Black Pepper (optional)
Preheat oven to 400°F. Cut squash in half and scoop out seeds. Using nonstick spray, coat one side of two pieces of heavy-duty foil large enough to wrap squash halves.
Wrap squash in foil; place on a baking sheet. Bake one hour, or until tender.
Scoop out baked squash flesh and discard rind; rough-chop.
Add olive oil, garlic and onion to nonstick skillet; sauté for about 5 minutes until onion is transparent. (Alternatively, put oil, garlic, and onion in covered microwave-safe dish; microwave on high 2 to 3 minutes.)
Remove pan from heat; stir in vinegar and oregano. Add squash; stir to coat in onion mixture.
Add pasta; toss to mix. Season with fresh ground black pepper, if desired.
Tips & Notes
For added flavor, use roasted instead of raw garlic. Roasting garlic causes it to caramelize, adding a natural sweetness.
Butternut squash is one of the most common varieties of winter squash. Like other winter squash, it has a hard exterior and firm flesh and is chock full of vitamin A, potassium and fiber.
Contrary to the name, winter squash is grown in the summer and harvested in the fall. Due to its thick, tough exterior, it can be stored for several months and eaten during the winter season.
One cup of butternut squash provides a whopping 437 percent of your vitamin A needs for the day, as well as 52 percent of vitamin C and 10 percent or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese. It also is an excellent source of potassium; even more than a banana.
Type 1 diabetics who consume high-fiber diets have lower overall blood sugar levels, while type 2 diabetics have improved blood sugar, lipids and insulin levels. One cup of butternut squash provides about 6.6 grams of fiber out of the recommended 21 to 25 g/day for women and 30 to 38 g/day for men.
Nutritional Information Per Serving
Saturated Fat: 1g
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