Winter Squash, Kale and Red Onion Pasta with Sage Goat Cheese Sauce
1 Small winter squash (doesn't really matter what type..as long as the inside is orange and sweet!)
1 Cup chopped Dino Kale
1 Small Red Onion, thinly sliced
8 Oz Pasta (whole grain if you've got it..unfortunately I only had tri-color rotini. At least it was fun to look at!)
1 Cup Milk
1 tbs flour
2 sage leaves, chiffonaded
2 sage leaves, chiffonaded
3 Oz goat cheese
1. Preheat the oven to 400 F
2. Remove the seeds and the skin from your winter squash and cut it into 1/2 inch cubes.
3. Place cubed squash on a baking sheet and evenly coat with olive oil, salt, pepper, and garlic powder.
4. Place in the oven and cook for around 20 minutes, or until the squash is tender and starts to brown.
5. Put the water on for the pasta in a large sauce pan, add salt and olive oil to the water and bring to a boil. Add pasta when the water is boiling and cook to package instructions.
6. Meanwhile, in a large frying pan, heat a few tsp of olive oil and add the red onion. Sautee until tender, then add the kale and keep sauteeing until the kale becomes soft and limp.
7. Remove the vegetable mixture and place in a separate bowl. Put to the side for a moment.
8. Add in to the frying pan 1 tbs of olive oil and heat for a minute, then add the flour. Make sure this mixture is not lumpy.
9. After the roux cooks for a minute or two, add the milk and sage and heat through.
10. Once the milk starts steaming and reducing, add in the 3 oz of goat cheese and reduce the sauce to a semi-thick consistency.
11. Once the sauce is adequately reduced, add back in the kale-onion mixture, the squash, and the pasta and stir it up so that everything is evenly coated in the goat cheese sauce. Salt, pepper and enjoy!
Winter Squash- A TON of vitamin A which is good for eyesight, and maintaining skin and muscle membrains, high in fiber, good source of iron, zinc, copper, calcium, phosphorus, and potassium, rich in B vitamins and folates.
Onion- strong antimicrobial benefits, contains sulfides lowering blood lipids and blood cholesterol, contain flavanoids which are known to help protect against cardiovascular disease, high sulfur content for anticlotting agent.
Kale-High in antioxidants to help prevent cancer and heart disease. High in calcium to encourage strong, healthy bones and prevent osteoporosis and other bone-related conditions. High in vitamin C, Folic Acid, Vitamin B6, manganese, and potassium.
Goat Cheese- Lower in calories and fat than many other cheeses, high protein content, more easily digestible for those with aversions to dairy, and an amaazing taste!
Pasta- Not bad for you at all as many anti-carbies would have you thinking. Pasta, especially whole grain pasta, is low in fat, rich in carbs for immediate energy, and is a great source of vitamin A, folic acid and potassium as it is often enriched. And whole grain pasta is usually high in fiber too!
Sage- has been proven to prevent blood clots from forming! And delicious...