Penne with Braised Squash & Greens

From EatingWell: Fall 2004, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

This chunky sauce is laced with chard and accented with smoked tofu. Convenient packages of peeled and diced butternut squash are available in most supermarkets in the fall and winter.

READER'S COMMENT:

"Love this recipe! Except, instead of braised squash I add spinach. "

Penne with Braised Squash & Greens Recipe

4 servings, 1 3/4 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil
4 ounces cubed smoked tofu
1 medium onion, chopped
3 cloves garlic, minced
Pinch of crushed red pepper
1 1/2 cups vegetable broth
1 pound butternut squash, peeled and cut into 3/4-inch cubes (3 cups)
1 small bunch Swiss chard, stems removed, leaves cut into 1-inch pieces
8 ounces whole-wheat penne, rigatoni or fusilli
1/2 cup freshly grated Parmesan cheese
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Preparation

Put a large pot of water on to boil for cooking pasta.
Heat oil in a large nonstick skillet over medium heat. Add tofu and cook, stirring, until lightly browned, 3 to 5 minutes. Transfer to a plate. Add onion to the pan; cook, stirring often, until softened and golden, 2 to 3 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Return the tofu to the pan and add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes.
Meanwhile, cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain and return to the pot. Add the squash mixture, Parmesan, salt and pepper; toss to coat.

Nutrition

Per serving: 386 calories; 5 g fat (2 g sat, 1 g mono); 18 mg cholesterol; 63 g carbohydrates; 16 g protein; 9 g fiber; 660 mg sodium; 755 mg potassium.

Nutrition Bonus: Vitamin A (340% daily value), Vitamin C (80% dv), Calcium (25% dv), Potassium (22% dv).

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 medium-fat meat, 1/2 fat