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Healthy Cream Sauce Recipe - Whole Wheat Pasta with Sweet Potato Sauce

Marly Schuman

March 15 2012 - 12:41 PM

SweetpotatopastaSometimes you crave a creamy, cheesy pasta sauce, but you don't want to give into your cravings because you know it isn't the healthiest option. If you're tired of tomato sauce, using veggies as your sauce is actually the perfect solution. I got the idea from an incredible food blog I read, and I'll definitely be trying it again. The sweet potato puree with just a bit of grated parmesan cheese creates the illusion of a decadent cream sauce. Plus, it's so good you'll want to eat the sauce on its own. 

I can imagine that butternut squash, carrots or even parsnips would work as well. I simplified this recipe and tried to use as few dishes as possible

Whole Wheat Pasta with Sweet Potato Sauce
Adapted from How Sweet It Is 

Serves 4

About 12 oz. whole wheat noodles
1 extra large sweet potato
2 tbsp olive oil
1 tbsp butter
1 shallot, diced
1 tbsp minced garlic
1 tbsp flour
1 cup skim milk
3/4 cup water
4-6 cups fresh spinach (use more than you think because it shrinks down)
Salt and pepper to taste

  1. Preheat oven to 400 degrees F. Roast sweet potato for 45 minues to an hour, or until tender in the middle. When it's done, let cool and then peel. 
  2. Bring a large pot of water to a boil and then add your pasta. 
  3. Add your olive oil to a pan, and saute your diced shallot on medium-high heat. 
  4. Then, add your butter and mix in the flour. This will create a roux to thicken the sauce. 
  5. Mash your sweet potato with a fork until it has a smooth consistency. Stir them into the shallot mixture. 
  6. Now, add in your garlic. Stir in the milk and as much of the water as you need. Continue to cook on low heat. 
  7. When the pasta is almost done, add in your spinach to the pot. When leaves are just wilted and the pasta is done, drain it all and return back to the pot. 
  8. Stir in your grated parmesan cheese to the sauce. Pour your sauce over the pasta and spinach until it's evenly coated. It's okay if there are still small chunks of sweet potato. 

My favorite thing about this pasta is that it tastes even better cold. It's also great reheated, and the sauce maintains its thick consistency. It would make a delicious, light sping lunch or dinner. 

–Marly Schuman  

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