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LifestyleColumnistsMarge Perry

3 Simple butternut squash recipes

Butternut squash tossed with a mixture of dried

Butternut squash tossed with a mixture of dried spices and oven roasted. Photo Credit: Marge Perry

SPICE-ROASTED BUTTERNUT SQUASH

4 cups peeled, diced butternut squash, about 20 ounces

1 tablespoon canola oil

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon chili powder

¼ teaspoon paprika

? teaspoon cayenne, or to taste

¼ teaspoon salt

1. Preheat the oven to 450 degrees. Coat a large baking sheet pan with cooking spray.

2. Toss the squash with the oil until the pieces are evenly coated. Add the cumin, garlic powder, chili powder, paprika, cayenne and salt, and toss thoroughly. Spread out on the baking sheet.

3. Bake in the center of the oven until the undersides are lightly marked, about 15 minutes, Toss and bake until the squash is fork-tender, about 15 minutes longer. Makes 4 servings.

Nutritional analysis for each serving: 98 calories, 2 g protein, 17 g carbohydrates, 3 g fiber, 4 g fat, no saturated fat, 152 mg sodium

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BUTTERNUT-COCONUT SOUP

1 tablespoon olive oil

1 medium red onion, chopped (about 1cup)

3 cloves garlic, minced

1 tablespoon minced fresh ginger

1 (15-ounce) can lite coconut milk

½ to ¾ cup vegetable or chicken broth

4 cups peeled, chopped butternut squash (1-inch pieces), about 20 ounces

1 tablespoon lime juice

½ teaspoon salt

? teaspoon cayenne

1. Heat the oil in a soup pot over medium high. Add the onion, garlic and ginger and cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes. Add the coconut milk, ½ cup broth and squash; cover and simmer gently until the squash is tender, about 20 minutes.

2. Transfer the liquid and squash to a food processor or blender in two batches and puree. Combine the batches and add more soup if a thinner consistency is desired. Stir in lime juice, salt and cayenne. Makes 4 servings.

Nutritional analysis for each serving: 154 calories, 2 g protein, 22 g carbohydrates, 4 g fiber, 7 g protein, 4 g saturated fat, 317 mg sodium

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CURRIED SQUASH PUREE

1 tablespoon olive oil

1 medium red onion, chopped (about 1 cup)

2 teaspoons curry powder

1 teaspoon turmeric

½ teaspoon ground cumin

¼ teaspoon ground cardamom

4 cups peeled, diced butternut squash, about 20 ounces

1 to 1½ cups low-sodium vegetable or chicken broth

½ teaspoon salt

¼ teaspoon pepper

1. Heat oil in a Dutch oven over medium high. Add onion, curry, turmeric, cumin and cardamom and cook, stirring occasionally, until the onions begin to soften, 3 to 4 minutes. Add the squash and broth and bring to a boil. Immediately reduce the heat and simmer until the squash is tender, and the liquid nearly gone, about 20 minutes.

2. Remove from heat and use a potato masher or large fork to mash until fairly smooth (or to desired consistency). Season with salt and pepper. Makes 6 servings.

Nutritional analysis for each serving 80 calories, 2 g protein, 14 g carbohydrates, 3 g fiber, 3 g fat, no saturated fat, 217mg sodium

TIP: The yield from a whole butternut squash can vary greatly. For these recipe, a small butternut squash is 1¼ pounds and yields 4 to 5 cups, or about 20 ounces of 1-inch chunks.

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