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 
4
6
Energy kJ (Cal)
3289 (786)
2193 (524)
Carbohydrate (g)
129
86
Protein (g)
34
22
Fat (g)
15
10
Calcium, Fibre, Vitamin C, Zinc, Iron

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