AIS Sports Nutrition

Pumpkin pasta for Kate

HINT: Pumpkin is easier to peel if microwaved for a few seconds

500 g pasta spirals
2 kg butternut pumpkin, peeled and cut into 2 cm cubes
50 g pine nuts
olive or canola oil spray
1 onion, finely chopped
375 ml can CARNATION Light and Creamy Evaporated Milk
black pepper, to taste
pinch of ground nutmeg
1 small green capsicum and 1 small red capsicum, cut into long thin strips
100 g cherry tomatoes, halved
1 carrot, cut into thin strips
½ teaspoon minced ginger
½ teaspoon finely chopped fresh red chilli

Cook pasta according to packet instructions.  Meanwhile, steam or microwave pumpkin until tender.  Heat a large nonstick frying pan over medium heat.  Cook pine nuts for 1 minute, stirring frequently, or until lightly golden.  Set aside.  Spray a medium saucepan with oil and heat.  Cook onion over medium heat for 2-3 minutes until soft and lightly golden.  Add pumpkin, mash until pumpkin is smooth, gradually adding milk.  Season with black pepper and nutmeg.  Slowly bring to boil over medium heat.  Spray a frying pan with oil and heat.  Stirfry capsicum, tomato, carrot, ginger and chilli over medium-high heat for 3 minutes, until tender-crisp.  Drain pasta and divide among serving bowls, then ladle sauce over.  Top with vegetables and pine nuts.  Garnish with chives, if desired.


ANALYSIS per serve 
Energy kJ (Cal)
3289 (786)
2193 (524)
Carbohydrate (g)
Protein (g)
Fat (g)
Calcium, Fibre, Vitamin C, Zinc, Iron

Preparation time: 20 minutes
Cooking time: 15 minutes
Serves: 4-6
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