Butternut squash and massaged kale chickpea pasta salad

Butternut squash and massaged kale chickpea pasta salad

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Belly fat is known to increase your risk of heart disease. In a 2016 study on how diet quality affects fat in different areas of the body, researchers found that a high-quality diet was (surprise!) associated with less belly fat.

So: which foods are in this high quality, belly-busting diet? Fruits, vegetables, whole grains, nuts, seeds, and yogurt. In this pasta salad recipe you will find whole grains, vegetables, seeds, and fruit.

Nutrition Information (per 1 cup serving)

Calories: 254, Protein: 9 grams, Fat: 12 grams, Carbs: 31 grams

Recipe and photo by Mandy Unanski Enright, M.S., R.D.N., R.Y.T., of Nutrition Nuptials.

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Ingredients 

For the massaged kale:

1 bunch kale, chopped

1 lemon, juiced

1 Tbsp lemon grapeseed oil (or olive oil)

1 Tbsp lemon rosemary seasoning

For the salad:

2 cups chopped butternut squash

1 Tbsp olive oil

1 Tbsp lemon rosemary seasoning

1 box Explore Cuisine Chickpea Fusilli pasta or whole wheat pasta, prepared to package directions

1/3 cup dried cranberries

1/4 cup pepita seeds

2 Tbsp hemp seeds

1/4 cup lemon grapeseed oil or olive oil

2 Tbsp lemon rosemary seasoning, divided

How to make it 

Prepare the marinated kale by mixing the kale, lemon juice, 1 Tbsp. lemon olive oil, and 1 Tbsp. lemon rosemary seasoning together in a bowl. Using your hands (I prefer to wear gloves when I do this), massage the oil, lemon juice, and seasoning into the kale leaves. Once the leaves have received a good massage, cover the bowl with plastic wrap and place in the fridge for a minimum of 1 hour.

Place chopped butternut squash on a sheet pan lined with non-stick foil. Coat the squash with olive oil and lemon rosemary seasoning, and spread into an even layer on the pan. Bake in a 425ºF oven for 30-35 minutes, or until squash is tender.

While squash is roasting, cook pasta. Once pasta is drained, run under cold water to stop cooking process.

Combine the pasta, squash, and remaining ingredients into a large bowl. Stir in the massaged kale. Enjoy immediately or refrigerate for later.

Diet-friendly recipes

Cook Time: 

45

Prep Time: 

15

Fitness

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October 6, 2017 at 02:25PM