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Black Bean Butternut Squash and Ham Pasta - Gluten / Lactose Fre Recipe

Black Bean Butternut Squash and Ham Pasta - Gluten / Lactose Fre Recipe

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Black Bean Butternut Squash and Ham Pasta - Gluten / Lactose Fre

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Ingredients:

Serving

1/2 butternut squash ( roasted , see step 1)
250 g brown rice pasta ( rotini shape)
1/2 cup cooked ham (i used piller's)
1 cup black beans (if canned , rinse a few times)
1 tbsp butter ( use olive oil for lactose free)
salt & pepper (to taste)

Directions:

Roast butternut squash. Bake at 400F for approx 1 hour until a fork reveals that it is mush inside. Let cool for two hours on counter or in fridge. (It must be cool when you handle it so you don't burn yourself.) Do not add oil.
Warm shaved or thinly diced ham with black beans in fry pan. No oil required in a non-stick pan. Low to med heat. Do not overcook.
Cook brown rice pasta in boiling water. Do not overcook. Al Dente is at 7 minutes from the boil. You want the pasta to have a very very slight crunch. (Rice pasta has the tendency to turn to mush when overcooked.).
Use a spoon and remove squash from skin. Do not include the hard outer bits. You only want to use the veg that has turned to mash.
Drain pasta. Add butter/oil to prevent sticking.
Add butternut squash mash to pasta. Mixing. You may have to mash it lightly as you turn it into the pasta. Do not over mix.
Stir in ham and black beans.
Serve. (you can add sat, pepper & Parmesan cheese - OPTIONAL).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	357.88 Kcal (1498 kJ)
Calories from fat	48.24 Kcal
		% Daily Value*
Total Fat	5.36g	8%
Cholesterol	15.39mg	5%
Sodium	2056.74mg	86%
Potassium	402.5mg	9%
Total Carbs	60.68g	20%
Sugars	1.64g	7%
Dietary Fiber	4.85g	19%
Protein	14.37g	29%
Vitamin C	4.6mg	8%
Vitamin A	0.2mg	7%
Iron	4mg	22%
Calcium	62.3mg	6%

Amount Per 100 g
Calories	201.76 Kcal (845 kJ)
Calories from fat	27.19 Kcal
		% Daily Value*
Total Fat	3.02g	8%
Cholesterol	8.68mg	5%
Sodium	1159.54mg	86%
Potassium	226.92mg	9%
Total Carbs	34.21g	20%
Sugars	0.92g	7%
Dietary Fiber	2.73g	19%
Protein	8.1g	29%
Vitamin C	2.6mg	8%
Vitamin A	0.1mg	7%
Iron	2.2mg	22%
Calcium	35.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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