Craving a comforting yet wholesome meal? This Velvety Butternut Squash and Sage Chicken Pasta offers a delicious and healthy chicken pasta recipe perfect for any night. You’ll love how easy it is to create this creamy, flavorful dish that’s packed with nutrients.
Key Ingredients & Substitutions:
- Butternut Squash: Canned pumpkin puree (not pie filling) works in a pinch.
- Chicken Breast: Chicken thighs can be used for a richer flavor.
- Pasta: Any short pasta like penne or fusilli is great. Whole wheat pasta boosts fiber.
- Vegetable Broth: Chicken broth is also suitable.
- Sage: Dried thyme or rosemary can be substituted if fresh sage isn’t available.
Ingredients:
Main:
- 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 medium butternut squash (about 2 pounds), peeled, deseeded, and cubed
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth
- ½ cup milk (dairy or non-dairy, like unsweetened almond milk)
- 12 ounces pasta
- ¼ cup fresh sage leaves, chopped
Spices:
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon nutmeg
How Much Time Will You Need?
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Servings: 4
- Tools Needed: Large pot, large skillet, blender or immersion blender
Step-by-Step Instructions:
1. Cook the Pasta
Bring a large pot of salted water to a boil. Cook your chosen pasta according to package directions until al dente. Drain and set aside, reserving ½ cup of pasta water.
2. Sauté the Chicken
Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken breast and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
3. Soften the Vegetables
In the same skillet, add the chopped onion and cook until softened, about 3-5 minutes. Add the minced garlic and butternut squash cubes, cooking for another 2-3 minutes.
4. Simmer the Sauce Base
Pour in the vegetable broth and bring the mixture to a simmer. Cover the skillet and cook for 15-20 minutes, or until the butternut squash is very tender.
5. Blend the Velvety Sauce
Carefully transfer the cooked butternut squash mixture to a blender or use an immersion blender directly in the skillet. Blend until smooth and creamy. Return the sauce to the skillet if you used a regular blender.
6. Combine and Season
Stir the milk, chopped sage, salt, pepper, and nutmeg into the smooth butternut squash sauce. Add the cooked chicken and pasta to the skillet, tossing gently to coat everything in the creamy sauce. If the sauce is too thick, add a little of the reserved pasta water until it reaches your desired consistency.
Variation Ideas:
- Add Spinach: Stir in a few handfuls of fresh spinach at the end until wilted for extra greens.
- Spice It Up: A pinch of red pepper flakes adds a nice kick to this healthy chicken pasta recipe.
- Cheese Topping: A sprinkle of nutritional yeast can add a cheesy flavor without dairy.
Storage Instructions:
Store any leftover Velvety Butternut Squash and Sage Chicken Pasta in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat, adding a splash of vegetable broth or milk if the sauce has thickened.
Frequently Asked Questions (FAQ):
Q: Can you make this healthy chicken pasta recipe vegetarian?
A: Yes, you can omit the chicken and add chickpeas or white beans for protein.
Q: Is this dish freezer-friendly?
A: The sauce freezes well, but pasta can become mushy. It’s best enjoyed fresh or from the refrigerator.
Q: How do you prevent the sauce from being too watery?
A: Make sure to cook down the squash until very tender and then blend thoroughly. The milk helps create a creamy texture.
Q: What kind of pasta is best for this recipe?
A: Shorter, sturdy pasta shapes like penne, fusilli, or rigatoni hold the creamy sauce well.
Q: Can you make this recipe gluten-free?
A: Absolutely, simply use your favorite gluten-free pasta and ensure your broth is gluten-free.
Q: How do you make the chicken extra tender for this healthy chicken pasta?
A: Don’t overcook the chicken; cook it until just done, and it will remain tender.