3 Simple butternut squash recipes

Tip: Fresh, peeled, cut-up butternut squash, like frozen chunks, may be used for any of these recipes. A 2-pound squash yields about 2 1/2 cups of cut-up squash.

BUTTERNUT SQUASH SOUP WITH PESTO SWIRL

1 (2-pound) butternut squash, peeled and cut in 1/2-inch pieces

1 tablespoon olive oil

1 cup chopped onion

3 stalks celery, chopped

3 cloves garlic, minced

1/2 teaspoon thyme

1 cup low-sodium chicken broth

1 1/2 cups low-fat buttermilk (at room temperature)

4 teaspoons prepared pesto

1. Bring a large pot of water to a boil. Add the squash and cook until tender, about 12 minutes. Drain in a colander.

2. Return pot to stove and add oil. Place over medium-high heat. Add onion, celery and garlic and cook, stirring occasionally, until vegetables are translucent, about 4 to 5 minutes. Add thyme, cooked squash and broth and bring to a boil. Reduce heat and simmer 5 minutes.

3. Working in batches in food processor or blender (or right in pan with immersion blender), puree soup until smooth. Return to pan but not to heat and stir in buttermilk. Keep warm over low heat if needed.

4. After ladling soup into bowls, top each with 1 teaspoon of the pesto. Makes 4 servings.

Nutritional analysis for each serving: 210 calories, 7 g protein, 33 g carbohydrates, 5 g fiber, 7 g fat, 2 g saturated fat, 335 mg sodium

BUTTERNUT SQUASH PUREE

1 (2-pound) butternut squash, peeled and cut in 1/2-inch cubes

1/4 cup half and half or cream

1/2 teaspoon pumpkin pie spice mix

1/2 teaspoon salt

1/8 teaspoon black pepper

1. Cook the squash in plenty of boiling water until very tender, about 10 to 14 minutes. Drain in a colander.

2. Heat the cream in the pot and add the pumpkin pie spice mix. Bring to a simmer, then remove from heat.

3. Combine the squash with the infused cream, salt and pepper and puree in a blender or food processor to desired consistency. Makes 6 servings.

Nutritional analysis for each serving: 71 calories, 2 g protein, 15 g carbohydrates, 3 g fiber, 1 g fat, 1 g saturated fat, 203 mg sodium

BUTTERNUT SQUASH RISOTTO

1 (2-pound) butternut squash, peeled and cut in 1/2-inch cubes

2 tablespoons olive oil, divided

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon salt

4 cups low-sodium chicken broth

1/2 cup pine nuts

1 1/2 cups chopped onion

1 cup Arborio rice

1/2 cup grated fresh Parmesan

1 tablespoon fresh sage leaves, chopped (or 1/2 teaspoon dried crumbled leaves)

1. Preheat oven to 450 degrees and coat a large baking sheet pan with cooking spray.

2. Toss squash with oil until it is evenly coated; add cumin, coriander and salt and again toss to coat. Place squash on baking sheet in single uncrowded layer and roast in center of oven until tender but not mushy, about 22 minutes.

3. Meanwhile, bring the broth to a boil and immediately reduce the heat to low.

4. Place nuts in a (dry) saucepan over medium heat and cook, stirring, until they become aromatic and very slightly golden. Transfer to a plate.

5. Heat remaining 1 tablespoon of oil in saucepan; add onion and cook, stirring occasionally, until golden, 8 to 10 minutes. Add rice and cook, stirring, 1 minute. Add 1/2 cup of broth and cook, stirring, until broth is fully absorbed by rice. Continue adding 1/2 cup of broth at a time, allowing it to become fully absorbed before subsequent additions, until all broth is used and rice is tender with a slight bite. Remove from heat and stir in Parmesan, sage and cooked squash. Serve immediately. Makes 4 servings

Nutritional analysis for each serving: 499 calories, 13 g protein, 68 g carbohydrates, 7 g fiber, 22 g fat, 4 g saturated fat, 1095 mg sodium (Sodium may be reduced by using very low-sodium organic or no-sodium added brands of broth.)