Rigatoni with Squash and Prawns

Recipe Makeover

This is a delicious AND elegant dinner recipe that is inspired by Giada De Laurentiis who showed the original recipe as a main course for her husband and guests before they enjoyed an evening at the symphony. The original recipe is made with processed foods, dairy protein, and has a fat content typical of American diets. The Modified Recipe is closer to the guidelines in our Nutrition Strategy by using whole foods and eliminating or replacing the fatty foods and dairy products.

The fat content in the original recipe is 32% of the calories, carbohydrates are 52% and protein is 19%. The Calories in this Modified Recipe have been reduced by 21%. The Total Fat content in this Modified Recipe is now 10% of the reduced calories. The Saturated Fat has been reduced from 5 g to 0.0039 g. Carbohydrates remain at 65% and protein at 24%. The fat content has been substantially reduced, and is in line with the recommendations of our Nutrition and Medical Experts. Dietary Fiber has doubled from 6.6 g to 13 g.

The nutrition analysis, strategy for modifying the original recipe, and cooking demonstration for the modified recipe is shown after the jump:

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Ingredients – Original Recipe
Original Recipe Courtesy of Giada De Laurentiis
Food Network – Episode # El1016

3 tablespoons olive oil, plus 3 tablespoons
1 pound butternut squash
2 garlic cloves, minced
1 teaspoon salt, plus 1 teaspoon
¼ teaspoon freshly ground black pepper, plus ½ teaspoon
1 cup vegetable stock
1 pound rigatoni
1 pound prawns, pealed and deveined
¾ to 1 cup whole milk
½ cup chopped fresh basil leaves
¼ cup grated Parmesan

Nutrition Summary – Original Recipe
There are 793 Calories per serving, with 254 Fat Calories. There is 28 g of Total Fat with 5 g of Saturated Fat. There is 143 mg of Cholesterol, 1655 mg of Sodium, 103 g of Total Carbohydrates including 6.6 g of Dietary Fiber. There are 37 g of Protein.
A detailed Nutrition Analysis is here (link).

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The fat content in the original recipe is 32% of the calories, carbohydrates are 52% and protein is 19%. According to our Nutrition and Medical Experts, this fat content is higher than they recommend. They would like to keep the fat content below 20% of calories, and preferably near or below 10%.
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Recipe Makeover
In the original recipe, most of the calories and carbohydrates come from the Rigatoni pasta. Most of the fat comes from the olive oil. The recipe also includes dairy protein in the whole milk and cheese. There are simple steps in our Adapting Recipes and Low Fat Cooking Techniques sections which can be used to modify this recipe, and make it more in line with our healthy Nutrition Strategy, resulting in beneficial nutritional changes.

1. Replace the processed Rigatoni with unprocessed whole wheat Rigatoni.
2. Eliminate the olive oil. Use some of the vegetable stock to saute the squash and prawns.
3. Replace the whole milk and Parmesan cheese with soy based alternatives.

Ingredients – Modified Recipe
1 pound butternut squash
2 garlic cloves, minced
1 teaspoon salt, plus 1 teaspoon
¼ teaspoon freshly ground black pepper, plus ½ teaspoon
1 cup vegetable stock
1 pound Whole Wheat Rigatoni
1 pound prawns, pealed and deveined
¾ to 1 cup Soy milk
½ cup chopped fresh basil leaves
¼ cup grated Parmesan Flavor Soy Topping

Nutrition Summary – Modified Recipe
There are now 629 Calories per serving, with 64 Fat Calories. There is 7.2 g of Total Fat, with 0.0039 g of Saturated Fat. There is 129 mg of Cholesterol, 1660 mg of Sodium, 102 g of Total Carbohydrates including 13 g of Dietary Fiber. There is 38 g of Protein.


Nutrition Comparison
Calories: Original Recipe = 793 vs Modified Recipe = 629

Fat calories : Original = 254 (32% ) vs Modified = 64 (10%)
Total Fat : Original = 28 g vs Modified = 7.2 g
Saturated Fat : Original = 5 g vs Modified = 0.0039 g

Total Carbohydrates: Original = 103 g (52%) vs Modified = 102 g (65%)
Protein : Original = 37 g (19%) vs Modified = 38 g (24%)


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The Calories have been reduced by 21%. The Total Fat content in the Modified Recipe is now 10% of the reduced calories. The Saturated Fat has been reduced from 5 g to 0.0039 g. The fat content has been substantially reduced, and is in line with the recommendations of our nutrition and medical experts (link). And, Dietary Fiber has doubled from 6.6 g to 13 g.
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Cooking Instructions

Use a couple tablespoons of the vegetable stock to saute the butternut squash. Add the garlic, 1 teaspoon salt, and ¼ teaspoon freshly ground black pepper.

Sauté until the squash is golden and tender, about 5 to 7 minutes.

Add the remaining vegetable stock, bring to a simmer, cover and cook until squash is very soft, about another 5 to 7 minutes.

Transfer the squash mixture to a blender or food processor and purée.

Bring a large pot of salted water to boil over high heat. Add the pasta and cook until tender but firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain the pasta.

Spray a grill or heavy skillet with non-fat cooking spray.

Saute the prawns over medium-high heat. Sprinkle the prawns with the remaining 1 teaspoon of salt and remaining ½ teaspoon freshly ground black pepper. Add the prawns to the pan and cook until just pink, about 3 minutes

In a large pot over low heat combined the cooked pasta, puréed squash mixture, and ¾ cup soy milk. Stir to combine. Add the remaining ¼ cup soy milk if the sauce needs to be moistened.

Add the cooked prawns, basil, and Parmesan Flavor Soy Topping. Stir until warm and serve