Chicken, Garlic Pumpkin Spaghetti

If you’re looking for a hearty and nutritious meal, this Chicken, Garlicy Pumpkin Pasta Sauce is the perfect choice.  This unique sauce combines the rich, creamy texture of roasted pumpkin and garlic with tender chicken, creating a comforting dish that’s perfect for any season. The natural sweetness of pumpkin pairs beautifully with savory chicken, resulting in a sauce that’s both satisfying and wholesome (Serves 4-6).   

Ingredients: 

Pasta Sauce 
  • 1 tbsp olive oil 
  • 2 cups of pumpkin, diced & peeled 
  • 4 cloves of garlic 
  • 1 tbsp of dried herbs of choice (I used rosemary & thyme)  
  • ½ cup pasta water 
  • 2 tbsp Greek yoghurt or sour cream or cooking cream 
  • 1 pinch salt  
  • 1 pinch pepper 
 Chicken 
  • 2 tbsp olive oil 
  • 500g chicken breast, sliced 
  • 1 pinch salt 
  • 1 pinch pepper 
 Pasta  
  • 350g pasta of choice, I chose spaghetti  
To Serve 
  • ½ cup parmesan cheese 
  • 1 handful of basil or a sprinkle of fresh thyme 
 

Method: 

  • Preheat oven to 180ºC and grease baking tray.  
  • Remove skin from the pumpkin, roughly chop the pumpkin into pieces, place on baking tray and season with salt, pepper and herbs.  
  • Place garlic cloves with skin on into aluminum foil, drizzle olive oil over the top and scrunch together aluminum foil at the top, to resemble a small package. Place on baking tray. Roast pumpkin and garlic for approximately 40 minutes or until pumpkin is soft.  
  • Whilst pumpkin is roasting, cut the chicken breast into strips. Heat saucepan, add olive oil, chicken strips and season with salt and pepper. Cook chicken for approximately 4 minutes on each side, or until browned and cooked through.  
  • Cook pasta in boiling water as per packet instructions. Save ½-1 cup of pasta water for the sauce.  
  • Once pumpkin has finished roasting, place in a blender/Nutri-bullet/stick mixer. Squeeze out garlic from skin into the blender and add pasta water, Greek yoghurt, salt, pepper and blend until smooth. Pour sauce back into saucepan and heat for 2 minutes. Add the chicken and pasta to the saucepan, and cook for another 1-2 minutes, stirring until the sauce evenly coats the chicken and pasta. Serve with a sprinkle of parmesan cheese and fresh herbs. 
TIP: For a smoother sauce, avoid roasting the pumpkin until it has black bits. Over-roasting can cause the sauce to have an uneven texture with small burnt pieces. If you want to add more vegetables, consider roasting onions, carrots, or capsicum along with the pumpkin for extra flavour and nutrition!   
About Josephine Rand
Josephine Rand holds a bachelor’s degree in Science, specialising in Nutrition and Food Science. She is a practicing Nutritionist and is currently pursuing a Master’s in Nutrition and Dietetics. Josephine has experience in food product development and specifications for a major Australian food company. She now offers nutrition consultations, coaching, and workshops for all ages. Passionate about creating delicious and nutritious meals, Josephine is dedicated to providing health and nutrition advice to help others develop lifelong healthy habits. You can find Jo on Instagram at Strength_Dietetics

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