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Tag: main dish

  • Parsley and Cilantro Chimichurri Baked Cod

    Parsley and Cilantro Chimichurri Baked Cod

    How to Make Parsley and Cilantro Chimichurri Baked Cod

    Zesty chimichurri sauce made from parsley, cilantro, vinegar, and lime top the mild cod. This diabetes-friendly protein dish comes together quickly and is easy to make by baking it in the oven.
    Try making cilantro lime quinoa for a tasty side starch to pair with it.


    10 min prep time


    10 min cook time


    4servings


    1 cod, 2 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Place the cod filets on a parchment paper lined baking sheet. Lightly drizzle with 1 tbsp. oil. Place the baking sheet in the oven and cook until the internal temperature of the fish is 145 degrees F, 8–10 minutes.

    3. Place the garlic, onion, parsley, cilantro, crushed red pepper, and black pepper in a food processor. Process until finely chopped.

    4. Add vinegar, lime zest and juice, and 3 tbsp. olive oil. Process until smooth and set aside.

    5. To serve, divide fish between plates and top with chimichurri sauce.

    Low Carb
    Seafood
    Latin American
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cod, 2 tbsp sauce


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      420mg
      9%

    Ingredients

    4 oz cod filets
    4

    garlic
    4 clove

    red onion (chopped)
    12

    fresh flat leaf parsley (packed)
    1 cup

    fresh cilantro leaves (packed)
    1 cup

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/8 tsp

    red wine vinegar
    2 tbsp

    lime (zest and juice from lime needed)
    1 large

    olive oil (divided use)
    4 tbsp

  • Ponzu Pork Tacos with Mandarin Oranges

    Ponzu Pork Tacos with Mandarin Oranges

    How to Make Ponzu Pork Tacos with Mandarin Oranges

    Take taco Tuesday to the next level with this diabetes-friendly recipe! The Japanese ponzu sauce adds Asian-inspired flair to the traditionally Mexican taco. A little bit sweet, a little bit salty, with a touch of heat from red chili flakes, this recipe checks all the flavor boxes.


    5 min prep time


    10 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add olive oil and pork. Cook, stirring occasionally, until no longer pink, 4–5 minutes. 

    2. Meanwhile, in a small bowl, whisk together the ingredients for the Ponzu sauce.

    3. Meanwhile, in a small bowl, whisk together the ingredients for the ponzu sauce. 

    4. Pour ponzu sauce into the skillet and cook for 2–3 minutes, until the sauce thickens slightly and coats the pork. Remove from heat. 

    5. To assemble, divide pork between tortillas. Top with lettuce, oranges, and crunchy noodles. 

    Mexican/Southwestern
    Asian
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      556mg
      12%

    Ingredients

    olive oil
    1 tbsp

    pork tenderloin (sliced into strips)
    1 lbs

    lower sodium soy sauce (for the Ponzu sauce)
    2 tbsp

    orange juice
    2 tbsp

    lemon juice
    1 1/2 tbsp

    garlic (minced)
    1 clove

    fresh ginger (minced)
    2 tsp

    rice wine (mirin)
    1 1/2 tsp

    Cornstarch
    1 tsp

    Red Chili Flakes
    1/8 tsp

    corn tortillas
    8 whole

    butter lettuce (shredded)
    2 cup

    canned mandarin oranges (packed in water, drained)
    8 oz

    dried sesame noodles (broken into pieces)
    1/4 cup

  • Roasted Chicken with Vegetables and Cranberries

    Roasted Chicken with Vegetables and Cranberries

    How to Make Roasted Chicken with Vegetables and Cranberries

    This healthy, diabetes-friendly dish comes together in one pot and makes for a delicious weeknight meal. This recipe, made with fresh tangy cranberries and other vegetables, is low in carbs but high in vitamins, nutrients, and flavor.


    10 min prep time


    20 min cook time


    4servings


    1 fillet and about 1/2 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Season chicken breasts with salt.

    3. Heat a large Dutch oven or large ovenproof skillet over medium-high heat. Add ½ Tbsp of olive oil, then add the chicken. Sear until golden brown on both sides (but not cooked through). Remove chicken to a plate.

    4. Return the skillet to medium heat and add other ½ Tbsp of oil. Add onion, garlic, rosemary, and carrots and cook until onion is translucent, about 4–5 minutes.

    5. Add syrup and white wine and cook until reduced by half, about 3–4 minutes. Stir in the cranberries.

    6. Add the chicken back to the skillet and nestle it between the vegetables and cranberries.

    7. Cover with a lid and bake for 10–15 minutes until the chicken is cooked through and the vegetables are tender.

    8. Serve with a sprinkle of parsley.

    Heart Healthy
    Veggie Rich
    Low Carb
    Comfort Food
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet and about 1/2 cup vegetables


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        5g

        10%

    • Protein
      14g

    • Potassium
      427mg
      9%

    Ingredients

    boneless, skinless chicken breasts (sliced thinly into fillets)
    2 whole

    salt
    1/4 tsp

    olive oil (divided)
    1 tbsp

    yellow onion (small diced)
    1 whole

    garlic (minced)
    2 clove

    fresh rosemary (chopped)
    1 tbsp

    carrots (chopped)
    1 cup

    maple syrup
    1 1/2 tbsp

    white wine
    1/2 cup

    fresh cranberries
    1 cup

    flat leaf parsley (chopped)
    1/4 cup

  • Sweet Potato and Black Bean Soup

    Sweet Potato and Black Bean Soup

    How to Make Sweet Potato and Black Bean Soup

    This fiber- and protein-rich soup is diabetes- and vegan-friendly. Chili powder adds a soft heat to this filling soup that is balanced with creamy lite coconut milk. This healthy soup is also great to use as leftovers or for meal prep for a week of easy lunches or dinners.


    5 min prep time


    30 min cook time


    8servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Add olive oil, onion, garlic, and ginger to the pot. Cook, stirring occasionally, until onion softens, 4–5 minutes. 

    3. Add black beans, sweet potatoes, broth, coconut milk, tomatoes, and chili powder. Bring to a simmer and cook, covered, for 15–20 minutes, until the potatoes are tender. 

    4. Stir in the baby spinach until wilted. 

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Soup
    Vegetarian
    Vegan
    Sides
    One Pot
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      475mg
      10%

    Ingredients

    olive oil
    1 tsp

    yellow onion (minced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minced)
    1 tsp

    low sodium black beans (drained and rinsed)
    22 oz

    sweet potatoes (peeled and medium diced)
    2 large

    no salt added chicken broth
    3 cup

    lite coconut milk
    7 oz

    canned diced tomatoes (no salt added)
    14 oz

    chili powder
    1 tbsp

    baby spinach
    5 oz

  • Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    How to Make Sweet Chili Chicken, Sweet Potatoes, and Broccoli

    This diabetes-friendly meal makes for an easy weeknight dinner the whole family can enjoy. Combining lean protein and starchy and non-starchy veggies, this meal is a great option for those looking to eat healthy and manage their diabetes.


    10 min prep time


    30 min cook time


    4servings


    1 chicken filet, ½ cup potatoes and ¼ cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.

    2. Toss the sweet potatoes with 1 tablespoon of olive oil and salt. Add to the baking sheet in a single layer. Place in the oven and bake for 10 minutes.

    3. Meanwhile, preheat a large skillet over medium-high heat.

    4. Once the skillet is hot, add 1 tablespoon of oil and chicken. Sear until golden brown on both sides (but not cooked through). Remove from heat.

    5. Once the sweet potatoes have been baking for 10 minutes, remove the baking sheet and add the chicken and broccoli. Drizzle the broccoli with the remaining 1 teaspoon of olive oil.

    6. Place the baking sheet in the oven and continue to cook until the chicken is cooked through and the veggies tender.

    7. Remove from oven and divide between plates. Drizzle with sweet chili sauce and serve.

    Veggie Rich
    Low Carb
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken filet, ½ cup potatoes and ¼ cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      18g

    • Potassium
      940mg
      20%

    Ingredients

    sweet potatoes (peeled and medium diced)
    2 med

    olive oil (divided)
    2 Tbsp + 1 tsp

    salt
    1/4 tsp

    boneless, skinless chicken breasts (sliced into 4 thin filets)
    2 breasts, approx. 8 oz.

    crown broccoli (divided into florets (approx. 1 lb.))
    1 head

    Sweet Chili sauce
    2 tbsp

  • Spinach Artichoke Stuffed Portobellos

    Spinach Artichoke Stuffed Portobellos

    How to Make Spinach Artichoke Stuffed Portobellos

    These spinach artichoke stuffed portobellos are sure to be a crowd pleaser. Whether serving them as a main dish or impressing friends at a party, this recipe is both diabetes- and vegetarian-friendly.


    10 min prep time


    40 min cook time


    4servings


    2 mushroom caps

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    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F and line a baking sheet with foil. Place mushrooms stem side down and brush with 1 tablespoon of oil.

    2. Place mushrooms in the oven and bake for 10 minutes.

    3. Meanwhile, heat a large skillet over medium heat. Add remaining oil, garlic, and onion. Cook, stirring occasionally, until onion softens, 3–4 minutes.

    4. Stir in spinach, artichokes, cream cheese, and broth or water until the spinach is creamy and smooth.

    5. Once the mushrooms are soft, remove from the oven and spoon the filling into the mushrooms. Top with shredded cheese. Bake for another 10 minutes, until the cheese is melted.

    Veggie Rich
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    Ingredients

    Portobello mushrooms (stems removed and gills scraped out)
    8 whole

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    yellow onion (small diced)
    1/2 med

    frozen spinach (thawed, drained, and squeezed)
    10 oz

    jarred artichoke hearts in brine (drained)
    4 oz or 1/2 cup

    light cream cheese
    6 oz

    water
    1/4 cup

    mozzarella cheese (shredded)
    4 oz

  • Family Style Chicken Pot Pie

    Family Style Chicken Pot Pie

    How to Make Family Style Chicken Pot Pie

    Make mealtime easier with a family style serving of this comfort classic. Add aromatics (celery, onion, carrots, herbs) to the water before boiling the chicken to increase the flavor and create a quick stock. Adding blended veggies into the sauce creates creaminess without adding fat or flour.

    Watch the Pot Pie Cooking Class Video

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    35 min prep time


    25 min cook time


    4servings


    1/4 slice of pot pie

    Print Recipe >

    Step-By-Step Instructions:

    1. For the crust: Mix the flour and salt together in a bowl. Add the fat and cut into the flour using two knives until pea sized in shape. Gently mix in 4 tbsp ice water. If needed, add a tbsp more water at a time until the dough just comes together but is not sticky. Wrap the dough in plastic wrap and flatten into a disk. Chill for at least 30 minutes.

    2. Add the chicken to a large pot and cover with water. Season with pepper and bring to a boil. Cover and reduce to a simmer. Cook until an internal temp of 165 F is reached with a food thermometer, about 15 minutes. Transfer the breasts from the pot to a bowl and shred using two forks.

    3. For the filling: Preheat the oven to 400 F. Heat the oil in a large pot over medium heat. Add the carrots, celery, onions and parsnips. Heat until softened and lightly browned. If the pan gets too dry while the vegetables cook then add water as needed.

    4. Add the garlic and heat until fragrant, about 1 minute. Add the stock and water. Increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes.

    5. Turn off heat and transfer 2 1/2 cups of the mixture to a blender. Blend until smooth and return to the pan. Add the chicken and herbs. Mix until everything is fully incorporated. Season with pepper.

    6. Transfer to a deep pie dish. Remove the crust from the fridge. Whisk the egg and water together to create an egg wash.

    7. On a lightly floured surface, roll out the dough to a 10-inch circle. Use festive cookie cutters to make 3 small or 1 large cutout towards the center of the dough. Use a small drop of egg wash to glue the shapes to the top of the dough.

    8. Top the filling with the crust and crimp the edges to seal. Brush the top with egg wash and bake for 20-25 minutes or until the crust is golden brown.

    Kid Friendly
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 slice of pot pie


    • Amount per serving



      Calories





      407


    • Sodium
      418mg

      18%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        6.5g

        23%
      • Added Sugars
        0.5g

        1%

    • Protein
      33g

    Ingredients

    whole wheat flour (for the crust)
    1 cup

    Kosher Salt (for the crust)
    1/4 tsp

    ice water (for the crust)
    4 tbsp

    vegan buttery stick (cubed and chilled, for the crust)
    4 1/2 tbsp

    eggs (plus 1 tsp water, for the crust)
    1 whole

    boneless, skinless chicken breasts
    16 oz

    olive oil
    2 tsp

    carrots (peeled and chopped)
    2 med

    celery (sliced)
    2 stalks

    yellow onion (chopped)
    1 small

    parsnips (peeled and chopped)
    1 whole

    garlic (minced)
    3 clove

    water
    1/2 cup

    low sodium chicken broth
    1 1/2 cup

    fresh sage (minced)
    1 tbsp

    fresh thyme (minced)
    1

  • Cider Braised Chicken

    Cider Braised Chicken

    How to Make Cider Braised Chicken

    The perfect dish to feed a crowd when it’s cold outside. Apples and chard add flavor plus fiber and the yogurt adds creaminess and acidity to the sauce. The best part, this dish is made in one pot and finished in under 45 minutes.

    Watch how to make cider braised chicken

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    15 min prep time


    35 min cook time


    4servings


    1 thigh and ~ 1/3 cup sauce mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat bacon in a Dutch oven over medium heat, stirring frequently. Remove to a dish once fully cooked and golden brown.

    2. Drain the fat from the pan and add the oil. Increase the heat to medium-high and add the chicken thighs. Sear each side until browned but not cooked through, about 2 minutes each side.

    3. Remove the thighs to the dish with the bacon. Add the shallot and garlic. Heat until fragrant, about 2 minutes.

    4. Add the vinegar, broth, mustard, pepper and thyme. Use the back of a spoon to scrape up any browned bits stuck to the bottom of the pan.

    5. Stir in the apples and chard. Add the thighs and bacon back into the pot. Make sure the chicken is covered in liquid.

    6. Bring to a boil and then reduce the heat to a simmer. Cover and cook for 20 minutes and the chicken reaches 165 F on a thermometer.

    7. Turn off the heat and stir in the yogurt. Enjoy!

    Comfort Food
    Dinner
    One Pot
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 thigh and ~ 1/3 cup sauce mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      480mg
      10%

    Ingredients

    bacon (chopped)
    1 slice

    olive oil
    1 tsp

    boneless skinless chicken thighs
    1 lbs

    shallots (diced)
    1 whole

    garlic (minced)
    1 clove

    Pink Lady apple (sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    low sodium chicken broth
    1 cup

    Dijon Mustard
    1 tbsp

    black pepper
    1/4 tsp

    fresh thyme (chopped)
    2 tsp

    swiss chard (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Shrimp Creole and Cauliflower Grits

    Shrimp Creole and Cauliflower Grits

    How to Make Shrimp Creole and Cauliflower Grits

    In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended.

     

    Watch how to make shrimp creole and cauliflower grits

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    10 min prep time


    30 min cook time


    4servings


    1 1/2 cups grits and 1 cup creole

    Print Recipe >

    Step-By-Step Instructions:

    1. For the grits: Heat oil in a medium pot over medium-high heat. Add the cauliflower and cook until softened and lightly browned, about 10 minutes. Add the garlic and heat until fragrant, about 1 minute.

    2. Add the beans, broth, and water. Cook for 5 minutes. Turn off the heat. Add the Parmesan and onion powder. Using a masher or blender, mix until just creamy with a little texture remaining. Add more water as needed. Season with pepper. Cover to keep warm until serving.

    3. For the shrimp: Pat the shrimp dry with a paper towel. Heat 1½ tsp oil in a large skillet over medium-high heat and add the shrimp in a single layer. Lightly sear on one side until curled and lightly charred. Remove shrimp to a plate and add the remaining oil to the pan.

    4. Add the celery, onion, and bell pepper to the pan. Reduce heat to medium and cook, stirring occasionally until tender but not overly browned, about 7 minutes. If the pan gets too dry while the vegetables cook, add water as needed.

    5. Add the garlic and seasoning and heat until fragrant, about 1 minute. Add the tomatoes, broth, and bay leaf. Use a spoon to scrape any bits stuck to the bottom of the pan. Bring to a boil and then reduce heat to a simmer. Cook for 10 minutes until thickened, stir frequently to prevent the bottom from burning.

    6. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    7. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    Veggie Rich
    Seafood
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups grits and 1 cup creole


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      130mg

      43%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      1100mg
      23%

    Ingredients

    green onion (scallion) (sliced, for garnish)
    1 stalks

    cauliflower (trimmed and grated)
    approximately 2 lbs.

    olive oil (for grits)
    2 tsp

    garlic (minced, for grits)
    1 clove

    low-sodium white beans (drained and rinsed)
    1/2 can

    lower-sodium chicken broth
    1/2 cup

    water
    1/2 cup

    finely grated parmesan cheese (optional)
    1 tbsp

    onion powder
    1/2 tsp

    olive oil (divided, for grits)
    1 tbsp

    large shrimp (peeled and deveined)
    1 lbs

    celery (diced)
    2 stalks

    yellow onion (diced)
    1 small

    green bell pepper (diced)
    1 whole

    garlic powder (minced, for grits)
    3 cloves

    salt-free Creole seasoning
    2 tsp

    canned diced tomatoes
    14 oz

    low sodium chicken broth (for grits)
    1 cup

    bay leaves
    1 leaves

    Worcestershire sauce
    1 tsp

  • Creamy Pumpkin Pasta

    Creamy Pumpkin Pasta

    How to Make Creamy Pumpkin Pasta

    This creamy pumpkin pasta is a comforting diabetes-friendly meal for a brisk autumn night. This high fiber recipe is vegetarian, but you can try adding a lean protein like chicken for more protein. Plus, the leftovers make an easy meal the next day!


    10 min prep time


    25 min cook time


    12servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large skillet over medium heat. Add the oil, onion, and garlic. Cook, stirring often, until the onion softens, 4–5 minutes.

    2. Add the pumpkin, broth, cream, and spices. Cook, stirring occasionally, until thickened and heated through, about 10 minutes. 

    3. Meanwhile, cook the pasta according to the package directions.

    4. Toss the cooked pasta with the sauce and top with grated cheese and parsley.

    Fiber Focused
    Kid Friendly
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      178mg
      4%

    Ingredients

    olive oil
    3 tbsp

    yellow onion (diced)
    1 whole

    pumpkin puree
    1 1/2 cup

    garlic (minced)
    2 clove

    skim milk
    1/2 cup

    vegetable broth
    3/4 cup

    white pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    whole-wheat rotini pasta
    12 oz

    Kosher Salt
    1 tsp

    Parmesan cheese
    1 tbsp

    fresh parsley (chopped)
    2 tbsp