Penne With Broccolini In Pumpkin Sauce

Penne With Broccolini In Pumpkin Sauce

Posted 2014-10-23 by Annalisa Brownfollow
Contrary to popular belief, pasta isn’t the devil incarnate. As with all food consumed, people need to exercise a little constraint and regulate their portion control rather than restricting food groups entirely from their diet. I believe it’s all about moderation.

Pasta is an excellent source of complex carbohydrates; it has a low Glycemic Index, is fat free, low in salt and sugar and can be used in planning meals when tyring to lose or maintain weight.

So why does pasta have such an ominous reputation?

All too often it’s the way we cook it, and the sauces we serve with pasta.

Substituting rich creams, butter and cheese with pureed vegetables provides a healthy but equally delicious sauce alternative. It tastes just as decadent but without the added fat. Using vegetables as the base of the sauce also enriches the dish with select minerals and nutrients.

It’s a clever way to get kids to eat their vegetables – albeit camouflaged as sauce!

Full of flavour and naturally sweet, I will often use Japanese Pumpkin to create my “creamy” sauce and then garnish with broccolini or peas.

Penne is my pasta of choice as the end of the tubes act as scoops, holding the sauce.

If you are gluten intolerant simply swap the pasta for gluten free pasta, which can be readily found at your local supermarket.

Penne with Broccolini in Pumpkin Sauce is a decadent tasting and looking pasta dish but is super healthy and very low in fat.


Preparation Time: 20 minutes
Cooking Time: 10 minutes
Makes: 2 servings

Ingredients
250g Wholemeal Penne Pasta
250g Japanese Pumpkin
1 Bunch of Broccolini
Garnish with a little grated Parmesan Cheese and pepper to taste

Method
  • Cut the Japanese Pumpkin into cubes and place into a sauce-pan.

  • Cut the Japanese Pumpkin into cubes and cook until the liquid has reduced completely.


  • Cover the pumpkin with water and bring to a boil.

  • Reduce the heat and allow the pumpkin to simmer until the liquid has reduced completely.

  • Remove the sauce-pan containing the pumpkin from the heat and add a pinch of ground black pepper for taste. Mash the pumpkin until it becomes a puree.

  • Once the liquid has reduced, remove from heat, add a little ground black pepper and mash the pumpkin until you have a puree.


  • While pumpkin is cooking, bring another sauce-pan of water to the boil.

  • Blanch the broccolini in the boiling water for 2-3 minutes then drain under cold running water.

  • Blanch the broccolini for a couple of minutes.


  • Roughly chop broccolini into small bite size pieces. Set aside.

  • Chop broccolini into small pieces and scatter throughout the pasta.


  • In a separate sauce-pan boil some water, then add pasta. Cook for approximately 7-10 minutes or until al’ dente.

  • Drain pasta and add the pureed pumpkin and broccolini.

  • Mix the sauce through the pasta and garnish with a little grated Parmesan Cheese.

  • Serve immediately while hot. This dish tastes equally as delicious if eaten the following day.

  • A clever way to get kids to eat their vegetables albeit where the vegetables are camouflaged as the sauce.


    Categories
    #vegetarian
    #vegan
    #low_fat
    #healthy_foods
    #healthy_recipes
    #salt_free
    #sugar_free
    #pasta
    #pumpkin
    #broccolini
    #simple
    #quick
    #easy
    #gluten_free
    #healthy

    %recipeyum
    226027 - 2023-07-17 09:48:12

    Tags

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    Family_friendly
    Easy
    Dinner
    Healthy
    Lunch
    Family
    Vegetarian
    Quick
    Dessert
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    Snack
    Kids
    Vegan
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