Butternut Squash Pasta Bake

Name: Butternut Squash Pasta Bake
Prep time: 15 min
Cook time: 70 min
Total time: 85 min
Yield: 1 serving
Ingredients: 1 1/4 cups, cubed Butternut squash; 2 oz, wheat shells, about cup cooked Pasta (Dry, Whole Grain); 1 1/2 tablespoons, diced Shallots; 1 1/2 teaspoons, minced Fresh sage; 1/2 clove Garlic; a pinch Salt; 1/8 teaspoon Black pepper; 1/4 cup Low-sodium chicken or vegetable broth; 3/8 cup, low-fat Ricotta cheese (part-skim); 1 oz, low-fat, grated Mozzarella cheese (part-skim)

Roasted butternut squash sauce layered with whole wheat shells, ricotta and mozzarella — about 500 calories and 9 g fibre per portion.

500kcal per serving

28.5gprotein

71.5gcarbs

14gfat

Estimated; may vary.

Prep15 min

Cook70 min

Total85 min

Makes1 serving

Difficultymedium

Butternut squash pasta bake for one: roasted squash blended with shallot, sage and garlic into a sauce, layered with whole wheat shells, ricotta and mozzarella. Around 500 calories per portion with roughly 28 g protein and 9 g fibre, most of it from the squash and the whole grain pasta.

The sauce decides the dish. Roast the squash cut side down over a little water until a knife slides in with no resistance, then blend it hot with the aromatics before thinning with broth. Underdone squash gives a grainy, watery sauce that never coats the pasta.

It reheats well, so make two portions and keep one covered in the fridge for up to three days. If you have leftover roasted squash, this is a good use for it. A green salad with a sharp dressing balances the richness of the cheese.

Ingredients

Butternut squash1 1/4 cups, cubed (175 g)
Pasta (Dry, Whole Grain)2 oz, wheat shells, about cup cooked (57 g)
Shallots1 1/2 tablespoons, diced (15 g)
Fresh sage1 1/2 teaspoons, minced
Garlic1/2 clove (1.5 g)
Salta pinch
Black pepper1/8 teaspoon
Low-sodium chicken or vegetable broth1/4 cup (60 g)
Ricotta cheese (part-skim)3/8 cup, low-fat (92 g)
Mozzarella cheese (part-skim)1 oz, low-fat, grated (28 g)

Cook’s tips

Roast the squash until a knife meets no resistance; underdone squash makes a grainy sauce that will not blend smooth.
Blend the squash while it is still hot — it purees more easily and the sage and garlic soften into the sauce.
Cool leftovers within two hours, refrigerate up to three days and reheat to 165°F, adding a splash of broth if the top has dried out.
Contains: milk (ricotta, mozzarella), wheat (whole wheat pasta).
For gluten-free, use brown rice or chickpea shells. For dairy-free, replace the cheeses with a cashew ricotta and skip the mozzarella.

Method

Wash your hands and all surfaces before you start.
Heat the oven to 425°F. Halve the squash, scoop out the seeds and set cut side down in a dish with 1/4 inch water.
Roast 45 minutes, until completely tender. Meanwhile boil the pasta until just tender, drain and set aside.
Lower the oven to 375°F. Scoop the squash flesh into a food processor with shallot, sage, garlic, salt and pepper.
Blend until smooth, then add the broth and pulse until combined.
Spread a third of the sauce in a small baking dish. Add half the pasta, then the ricotta, another third of sauce, the remaining pasta.
Finish with the last of the sauce and the grated mozzarella. Bake 20 minutes, until bubbling at the edges.

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