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Pumpkins aren’t just just about Halloween anymore! They also are healthy to eat. Pumpkins are similar to carrots, and are loaded with the antioxidant beta-carotene, potassium and fiber. With only 49 calories per cup (cooked), this tasty squash is a great fit for a healthy diet. Fresh pumpkins can be peeled, seeded and diced, then used just as you would other winter squashes, such as butternut and acorn. Just be sure to use blue or pie pumpkins - they're the best! Jack O'Lantern pumpkins are usually watery and have a stringy texture.
Sugar pumpkins can be cooked and pureed for a mashed-type side or processed further to become the base of a velvety, low-fat soup. Pumpkin also can be roasted, which will bring out its natural sweetness and enhance its deep, earthy flavors.This recipe for pasta with roasted pumpkin and plum tomatoes uses this technique to boost the flavors of all the vegetables. The addition of fresh or dried rosemary or oregano infuses the hearty dish with the familiar flavors of fall.
When selecting cooking pumpkins, look for those that still have a full, long stem attached to the top, which usually indicates the flesh will be fresh and store well.
PASTA WITH ROASTED PUMPKIN AND ROMA TOMATOES
Start to finish: 45 minutes (25 minutes active)
Servings: 4
6 cups peeled and cubed sugar pumpkin
2 medium onions, peeled and thinly sliced
1 tsp chopped garlic
2 1/2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon kosher salt (or to taste)
1/2 teaspoon ground black pepper (or to taste)
4 fresh roma tomatoes, cored and diced
1 tbsp fresh oregano (or 1 tsp dried)
1 tsp fresh rosemary (1 pinch dried)
12 ounces whole-grain pasta
1/4 cup grated Parmesan cheese
Heat the oven to 450 F. Position a rack in the lower third of oven.
On a rimmed baking sheet, toss the pumpkin with the onions. garlic and 1 1/2 tablespoons of the oil. Season with salt and pepper. Spread the pumpkin in an even layer and roast until the vegetables are beginning to brown, about 15 to 20 minutes.
Stir in the tomatoes and herbs, then roast, stirring once, until all the vegetables are browned and tender, about 10 minutes longer.
Meanwhile, bring a large pot of salted water to a boil and cook the pasta according to package directions. Drain and toss with the remaining 1 tablespoon of oil. Add the roasted vegetables and toss gently to combine.
Season with additional salt and pepper, if desired, and serve sprinkled with cheese.
Nutrition information per serving (values are rounded to the nearest whole number): 483 calories; 111 calories from fat; 12 g fat (3 g saturated; 0 g trans fats); 5 mg cholesterol; 83 g carbohydrate; 18 g protein; 10 g fiber; 859 mg sodium.
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