Photographer: Burris, Ken
Publish Date: 2008-10-01
Yield: 4 servings, 1 3/4 cups each
Total Time: 40 minutes
Prep Time: 40 minutes
This chunky sauce is laced with chard and accented with smoked tofu. Convenient packages of peeled and diced butternut squash are available in most supermarkets in the fall and winter.
- 2 teaspoons extra-virgin olive oil
- 4 ounces cubed smoked tofu
- 1 medium onion, chopped
- 3 cloves garlic, minced
- Pinch of crushed red pepper
- 1 1/2 cups vegetable broth
- 1 pound butternut squash, peeled and cut into 3/4-inch cubes (3 cups)
- 1 small bunch Swiss chard, stems removed, leaves cut into 1-inch pieces
- 8 ounces whole-wheat penne, rigatoni or fusilli
- 1/2 cup freshly grated Parmesan cheese
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- Put a large pot of water on to boil for cooking pasta.
- Heat oil in a large nonstick skillet over medium heat. Add tofu and cook, stirring, until lightly browned, 3 to 5 minutes. Transfer to a plate. Add onion to the pan; cook, stirring often, until softened and golden, 2 to 3 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Return the tofu to the pan and add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes.
- Meanwhile, cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain and return to the pot. Add the squash mixture, Parmesan, salt and pepper; toss to coat.
Per serving: 386 calories; 5 g fat (2 g saturated fat, 1g mono unsaturated fat); 18 mg cholesterol; 63 g carbohydrates; 16 g protein; 9 g fiber; 660 mg sodium; 755 mg potassium
Nutrtion Bonus: Vitamin A (340% daily value), Vitamin C (80% dv), Calcium (25% dv), Potassium (22% dv).
Exchanges: 4 starch, 1 vegetable, 1 medium-fat meat, 1/2 fat
Carbohydrate Servings: 4
- Degree of Difficulty
- Special Health Consideration(s)
- High Potassium
- High Calcium
- Low Sat Fat
- Low Cholesterol
- High Fiber
- Heart Healthy
- Seasons & Occassions
- Main Ingredient(s)
- Dairy & Soy
- Dairy & Soy
- Dish Type(s)
- Main Dish
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.