Apple Cider Glazed Acorn Squash
1 tablespoon butter
2 teaspoons apple cider vinegar
¼ teaspoon dried crushed rosemary
¼ teaspoon salt
1/8 teaspoon black pepper
1 unpeeled gold or green acorn squash, cut lengthwise in wedges
1. Preheat the oven to 400 degrees. Coat a shallow baking sheet pan with cooking spray.
2. Combine the butter, vinegar, rosemary, salt and pepper in a small bowl and microwave 1 minute, until bubbly but barely browned. Brush the mixture over both cut edges of the squash wedges and place with one of the cut sides down on the roasting pan. Roast 15 minutes, turn and roast another 15 minutes until fork tender and brown. Makes 4 servings.
Nutritional analysis for each serving: 69 calories, 1 g protein, 11 g carbohydrates, 2 g fiber, 3 g fat, 3 g saturated fat, 149 mg sodium
Spice-Rubbed Roasted Delicata Squash
2 delicata squash, about 2 pounds
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cinnamon
½ teaspoon ground cumin
¼ teaspoon ground coriander
1/8 teaspoon nutmeg
1/8 teaspoon cayenne
1. Preheat the oven to 450 degrees. Coat a shallow baking sheet pan with cooking spray.
2. Halve the squashes lengthwise and scoop out the seeds. Place each half cut side down and cut across in ½-inch slices. Place in a bowl and toss with the olive oil; when coated, add the salt, cinnamon, cumin, coriander, nutmeg and cayenne and toss thoroughly. Place in a single layer on the baking sheet pan and cook 15 minutes; turn and roast another 12-14 minutes, until the squash is lightly browned and fork-tender. Makes 4 servings.
Nutritional analysis for each serving: 72 calories, 1 g protein, 10 g carbohydrates, 2 g fiber, 4 g fat, 1 g saturated fat, 291 mg sodium
Butternut Squash-Apple Soup
4 cups peeled butternut squash chunks (about 1 medium squash)
1 apple, peeled and chopped
1 tablespoon brown sugar
¼ teaspoon cinnamon
¼ teaspoon dried thyme
pinch ground cardamom
½ teaspoon salt
2 cups low sodium chicken or vegetable broth
¼ cup fat free Greek plain yogurt
1. Toss the squash, apple, brown sugar, cinnamon, thyme, nutmeg, cardamom, and salt together in a Dutch oven or soup pot until evenly coated. Add the broth and bring to a boil. Reduce to a simmer, cover and cook until the squash is tender, about 20 minutes.
2. Working in batches, puree the mixture in a blender or food processor. Return to the pot, stir in the yogurt and heat through. Add salt and pepper as desired; thicken with an additional tablespoon of yogurt or thin with broth as needed. Makes 4 servings.
Nutritional analysis for each serving: 129 calories, 5 g protein, 30 g carbohydrates, 4 g fiber, 0 fat, 0 saturated fat, 342 mg sodium
TIP: While cooking times will vary, the types of winter squash used in these recipes is interchangeable.