Ingredients
- 8 ounces whole wheat fettuccini (or linguine, spaghetti, etc.)
- 1 tablespoon unsalted butter
- 1 tablespoon all-purpose flour
- 2 cloves garlic, minced
- 2 cups nonfat milk
- 1 cup pumpkin puree (not pumpkin pie filling)
- 3 ounces reduced-fat cream cheese, cut into chunks and at room temperature
- 1 tablespoon chopped fresh sage leaves, divided
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- Pinch ground cayenne pepper
- 1/2 cup grated Parmesan cheese, for serving
Instructions
- Bring a large pot of salted water to a boil. Cook pasta to al dente according to package directions. Reserve 1 cup of the pasta water, drain, and set aside.
- In a large saucepan over medium heat, melt the butter. Add the flour and whisk constantly until golden and nutty-smelling, about 1–2 minutes. Add the garlic and cook for 30 seconds more.
- Slowly pour in the milk, a little at a time, whisking continuously to prevent lumps. Increase heat to medium-high and cook, stirring constantly, until the sauce thickens and bubbles, about 8–10 minutes.
- Remove from heat and stir in pumpkin puree, cream cheese, half the sage, salt, pepper, cinnamon, nutmeg, and cayenne. Whisk until smooth and the cream cheese has melted.
- Add the cooked pasta to the sauce and toss gently to coat. Use reserved pasta water to thin the sauce if needed.
- Serve immediately topped with grated Parmesan and remaining sage.
Notes
- Serves 2 generously or 3 with smaller portions. To extend to 4, add sautéed greens, cooked chicken, or sausage.
- Reheat leftovers gently with a splash of milk to prevent drying out.
- You can double the recipe—just ensure your pan is large enough.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 (of 3)
- Calories: 483
- Sugar: 9g
- Sodium: 480mg
- Fat: 13g
- Saturated Fat: 7g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 68g
- Fiber: 11g
- Protein: 18g
- Cholesterol: 38mg
