Monday, October 6, 2014

Pasta with Pumpkin Goat Cheese Sauce

       Did you know October is National Pasta Month? In honor of the Pasta Fits Campaign sponsored by the National Pasta Association I want to share how pasta can fit into a well balanced, nutritious meal. Pasta is a great foundation for a healthy meal, not only is it a quick source of energy, but it can help satisfy your hunger. It also pairs well with a variety of vegetables and lean protein sources.  Another reason why pasta is a perfect grain is because it is easy to prepare and cost friendly.

       Many prefer the more "refined" white pasta because of the tender texture. But whole wheat pasta is my pasta of choice because it contains a higher amount of fiber, vitamins and minerals. When whole wheat pasta is cooked and paired well, I promise you won't be able to tell the difference!

         For my whole wheat pasta inspired dish I paired whole wheat penne with some of my favorite fall foods, pumpkin and kale, and used lean turkey sausage and goat cheese for the protein. This dish is not only packed full of fiber and protein but high in Vitamin A, K, C, and other antioxidants. 

Whole Wheat Penne with Pumpkin Goat Cheese Sauce,

Turkey Sausage and Kale

Servings: 6

  • 1 box whole wheat penne
  • 1 pound turkey sausage
  • 1 Tablespoon olive oil
  • 1 medium onion
  • 2 garlic cloves, minced
  • 1 1/2 cups low sodium chicken broth
  • 1 cup pumpkin puree
  • 5 oz fat-free evaporated milk
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon sage
  • salt/pepper to taste
  • 2 ounces of goat cheese
  • 3 cups kale, chopped
1.  In a large sauce pan, crumble turkey sausage and brown over medium high heat. Once cooked through drain fat and remove turkey sausage from pan. Cover with aluminum foil to keep warm. 
2. Add olive oil to sauce pan. Saute onions and garlic for 5 minutes or until onions are translucent.
3. While onions are sauteing prepare whole wheat penne pasta, following directions on the box.
4. Add in chicken broth and pumpkin puree to onions. Once boiling turn down heat to medium low and add in evaporated milk, sage, rosemary, salt and pepper and mix together. Then add in goat cheese and turkey sausage and simmer for 10 minutes. 
5. Add in kale and mix to allow kale to wilt.
6. Serve pumpkin meat sauce over whole wheat penne. 

Recommended serving size ~ 1 cup sauce with 1 cup whole wheat pasta

“By posting this recipe I am entering a recipe contest sponsored by the National Pasta Association and am eligible to win prizes associated with the contest. I was not compensated for my time.”