Creamy Butternut Squash Sauce Over Beef & Red Lentil Pasta
There is so much nutrition provided in this Creamy Butternut Squash Sauce. You might be thinking, “this is a pasta dish, so that means calories, carbs, and weight gain, right?” But actually, this is a pasta dish you can feel good about. I’d like you to retrain your brain. Rather than looking at the number of calories, I want you to ask what is making up those calories? Most of the time it is *refined*carbs or unhealthy fats driving that number high. What’s so exciting about THIS pasta dish is that it’s the large amount of protein, healthy fat, and fiber driving that number up. The context of calories matters!
Butternut Squash Sauce Recipe Breakdown
This sauce recipe uses coconut milk, which provides healthy medium chained fatty acids. A fat that is easier for your gut to break down and use for your benefit. Using coconut milk makes this meal dairy free too for any of you that have trouble consuming dairy. The smoothness and creaminess of coconut milk makes it truly a great healthy comfort food dish.
And, as all my recipes do, this Butternut Squash Sauce recipe uses real, whole food ingredients that pack a nutrient punch. The pureed butternut squash makes the sauce creamy, nutrient-dense, and actually a great source of fiber! I love when sauces are not only tasty but also delivering awesome nourishment!
High Protein Pasta
Red lentil pasta is my favorite pasta to use. It’s gluten free, high in protein, as well as high in fiber. In one serving (2oz of dry pasta), you get 14 grams of protein and 6 grams of fiber! You can’t get that from basic wheat pasta, whether whole wheat or refined. And that doesn’t include the host of benefits you get from the vitamins and minerals found in red lentils, like folate, B vitamins (B1, B6), manganese, copper, and zinc.
Protein, Fat, & Fiber Are Essential Parts of a Balanced Meal
In my practice you’ll hear me talk a lot about protein, fat, and fiber. These three items together create a healthy metabolism. You can read more here with my free PFF Method Handout. It is a simple framework for building meals and snacks to promote blood sugar balance, the fundamental process involved in weight management and metabolism overall.
Tip: Feel free to take a shortcut by using canned butternut squash puree or even pumpkin puree as a quick alternative.
Find more of my healthy and easy meal recipes here!
Follow me on Instagram @wonderfullymade.rd where you can find tons of tips for healthy eating to heal your metabolism!
Recipe blog written by Jennifer Franzen, RDN | reviewed by Victoria Peck-Gray, RDN
Creamy Butternut Squash Sauce Over Beef & Red Lentil Pasta
Ingredients
- 1½ cups Butternut Squash peeled and cubed
- 1 tsp Extra Virgin Olive Oil
- 8 oz Red Lentil Pasta dry; spaghetti shape optional
- 1 lb Ground Beef
- 4 cups Kale Leaves chopped
- 3 Garlic Cloves crushed
- 1 cup Coconut Milk canned
- 1 tsp Sea Salt
Optional
- Parmesan cheese grated, as a topping
Instructions
- Preheat the oven to 400°F (205°C).
- Toss the butternut squash in the oil and bake in the oven for 20 to 25 minutes, until fork-tender.
- Meanwhile, cook the spaghetti according to package directions.
- Heat a large pan over medium heat and add the ground beef. Cook for five minutes, stirring frequently. Add the kale and continue to cook for another five minutes or until the beef is browned.
- Combine the cooked butternut squash, garlic, coconut milk, and salt in a blender. Blend on high until smooth and creamy, venting for steam to escape as needed. Add this sauce to the pan with the beef and kale and stir until well combined.
- Divide the pasta between bowls and top with the beef sauce. Enjoy!
Notes & Tips
- Refrigerate in an airtight container for up to three days. Freeze the sauce for up to three months.
- One serving is equal to approximately 1 1/2 cups. 1/2 cup of dry spaghetti is equal to 128 grams or 4.5 ounces.
- Shortcut: Use canned butternut squash puree or even pumpkin puree as a quick alternative
- Additional Flavor: Add smoked paprika to the sauce.
- Additional Toppings: Fresh sage or red pepper flakes.
Notes
- 591 calories
- 37 grams protein
- 29 grams fat
- 8 grams fiber
- High amounts of beta-carotene & Vitamin B12
You May Also Like
