Spaghetti Squash Shrimp Scampi

      Traditional scampi in the United States is full of butter, carbohydrates and is low in fiber and nutrients. Although delicious this recipe is definitely in need of a healthy twist! Creating a healthy yet delicious scampi was definitely a challenge as my husband is a pasta lover. Even getting him to try whole wheat pasta was difficult. As you know I am always up for a challenge in the kitchen and I think the final product was a winner.
        Instead of using butter I used olive oil and chicken broth as the base of the sauce. To bring in more nutrients I added broccoli for fiber and Vitamin K; sun-dried tomatoes for Vitamin A; and lemons for Vitamin C. Instead of pasta I chose to serve the scampi over roasted spaghetti squash, cutting down the calories and carbohydrates and bumping up the nutrients!

I love this dish not only was it easy to make but is packed full of flavor and nutrients. My husband loved it, and didn't miss the pasta after all! 

Spaghetti Squash Shrimp Scampi
Servings: 2

Ingredients

• 1 medium spaghetti squash
• 1 Tablespoon olive oil
• 2 garlic cloves, minced
• 2 cups broccoli
• 1/2 pound of raw shrimp, peeled and deveined
• 1/4 cup sun-dried tomatoes, chopped
• juice of 1 lemon
• 1 teaspoon of lemon zest
• 1/4 cup chicken broth, low sodium
• 1/3 cup grated Parmesan cheese
• salt and pepper to taste
• 2 Tablespoons parsley, finely chopped

Directions

1. Preheat oven to 425 degrees.
2. Cut spaghetti squash in half, length-wise. Remove seeds and place in baking dish flesh side up and drizzle with olive oil and season with salt and pepper. Bake for 35-45 minutes, until squash is tender and easy to shred.
3. While squash is baking, add water to a large saucepan, warming on medium high heat. Once boiling add in broccoli and cook for 2-3 minutes. Then remove and cover with aluminum foil.
4. In a medium saute pan over medium heat saute garlic in olive oil for 1-2 minutes or until fragrant. Add in shrimp and cook until pink. Remove cooked shrimp from pan and cover with aluminum foil.
5. For the sauce add chicken broth, lemon juice and zest to the saucepan. Once boiling decrease the heat and stir in cheese. Once dissolved and sauce creamy add in sun-dried tomatoes.  Cook for another 5 minutes. Then add in parsley.
6. When spaghetti squash is done, remove from oven and shred with a fork. Add squash to sauce to allow it to soak up the juice. Then add in cooked shrimp and broccoli. Cook for 2 minutes until warm. Do not overcook or broccoli will start to brown. Serve topped with parsley and Parmesan cheese.

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

Ingredients

• 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

Directions:

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.”

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