dairy free · gluten free

Butternut Squash-Crab-Tomato Sauce


Celebrate national seafood AND national pasta month (October) with this well-balanced dish every month of the year!  I absolutely love seafood and apparently always have-My mom said when I was two her and my dad cooked lobster at home, and after that dinner I said I wanted lobster for dinner every single night from that day on!  I believe it.  //  As much as I want to eat seafood all the time (I definitely think I could be a person who only eats seafood and plants- aka a Pescatarian), my current budget doesn’t allow it.  That’s why I love this meal- it will give you seafood satisfaction and not break the bank  //  Simple cooking instructions, 7 ingredients, and $2.33 per serving  //  Serve the sauce over pasta with a side salad and you’ve hit the rainbow meal jackpot! Now let’s briefly talk about some of this meal’s nutritional benefits and get to the recipe!


Did you know tomatoes are rich in the phytonutrient and caratenoid, Lycopene? Lycopene gives tomatoes their red color (it’s also present in butternut squash) and has been associated with the prevention of many chronic diseases. We don’t create Lycopene in our bodies, so it’s important to get it through the foods we eat. Lycopene content increases with heat from cooking and absorption is enhanced in the presence of dietary fat.  Therefore the fat (olive oil) added to this dish not only satisfies our taste, but our nutrient absorption too!

Butternut Squash-Crab-Tomato Sauce Recipe:


What you need:

  • 1 packet of frozen Butternut Squash, 15 oz store-brand ~about 4 cups (Note: We are in butternut squash season- feel free to cook it fresh)
  • 1 can Crab, 6 1/2 oz, I used brand sea-fare, drained (get even fancier with the lump crab meat)
  • 1 can Whole Plum Tomatoes, 14.5 oz
  • 1 can Rotel, mild, 10 oz (take your spice heat to the next level with regular rotel)
  • 2 garlic cloves, chopped
  • 2 Tbsp olive oil
  • 1/2 tsp salt (or salt to taste)
  • Food Processor or Blender
  • Sauce pan

Preparation and Cooking Steps:

  1. Cook butternut squash according to package. Run under cool water to cool squash. Blend butternut squash in a food processor or blender with 2 tbsp olive oil until smooth. (See pic above)
  2. In large sauce pan, place blended butternut squash, rotel, tomatoes, and salt. Mix until combined. Add the can of crab (drain first).
  3. Heat to a soft boil/simmer. Add garlic. Place on low heat and stir occasionally until ready to serve.

Takes roughly 15 minutes to make  // Makes 4, 1 and 1/4 cup servings

Gluten Free and Dairy Free


Happy, Healthful Cooking!

-the mrs.

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