Broccoli & Pumpkin Pasta

Broccoli & Pumpkin Pasta

When you taste how creamy this Broccoli and Pumpkin pasta recipe is, you won't believe it's so low in fat.

CAL P/SERVE
454
kJ P/SERVE
1900
FAT P/SERVE
12.0g
CARBS P/SERVE
47.4g
PROTEIN P/SERVE
31.9g
SUGAR P/SERVE
16.6g
SODIUM P/SERVE
500g
FAT
%
2.5%
ENERGY RDI%
21.8%

Combine the goodness of broccoli and the sweet taste of pumpkin and you almost have the perfect recipe for pasta lovers who are on a weight loss diet.

This recipe is low in fat, low sodium, low sugar and is also a good source of protein.

Ingredients

  • 1 small broccoli cut into florets
  • 250g pumpkin , cut into 1 cm pieces
  • 1/2 onion, sliced
  • 11/2 cups bow tie pasta
  • 3 cloves garli,c crushed
  • 1 tbsp. olive oil
  • 1 small can (185g) evaporated milk light and creamy
  • Basil leaves torn (approx 12 large)
  • 1/2 cup water
  • Pepper
  • Grated Parmesan Cheese (optional)

Method

  1. Preheat oven to 180C.
  2. Place cut pumpkin on oven tray lined with baking paper and drizzle a tiny amount of olive oil and mix around so all of the pumpkin is coated.
  3. Bake in oven for around 20 mins until softened.  Take out and set aside.
  4. Cook your pasta as per instructions.
  5. Heat oil in large non stick pan and cook onion for 5 mins. Then add 1/2 cup water into pan and place your broccoli florets in the pan and cover with lid on med heat and simmer for 5 mins.  Add crushed garlic and stir for 1-2 mins.
  6. Add Evaporated milk to pan and once simmering add pumpkin, pasta and basil leaves and stir until all coated.  Grind pepper and keep stirring. 
  7. Take off heat and add parmesan cheese and serve.

Nutrition Table

Servings: 2 Serving size:480g
Average Serve Average 100g
Energy 1900 kJ 396 kJ
  454 Cal 95 Cal
Protein 31.9 g 6.6 g
Fat, total 12.0 g 2.5 g
- Saturated 6.1 g 1.3 g
Carbohydrate 47.4 g 9.9 g
- Sugars 16.6 g 3.5 g
Sodium 500 mg 104 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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