Posted Nove 3, 2009
Butternut squash is naturally sweet and pairs well with many meat, fish and poultry dishes. One cup provides over four times your daily need for vitamin A, half your vitamin C, as well as Vitamin E and calcium.
Tip: To peel and cut butternut squash, first peel the quash using a vegetable peeler. Cut across the squash to separate the neck from the base. Cut the base in half and scoop out the seeds; next cut the neck in half lengthwise, and proceed with cutting into dice or chunks.
Date: Nov 1, 2009
PASTA WITH ONION, GREENS AND BUTTERNUT SQUASH
1 (13/4-pound) butternut squash, peeled and cut into 1-inch dice (4 cups cubed)
1/4 cup olive oil, divided
1 teaspoon salt, divided
1/2 teaspoon cumin
2 cups chopped onion
8 ounces mixed-grain bow ties or penne
1 pound chard, trimmed and shredded (about 12 cups shredded)
2 (15-ounce) cans low-sodium white beans, drained and rinsed
3 tablespoons lemon juice
1/4 cup grated Parmesan cheese
1. Preheat the oven to 475 degrees. Coat a baking sheet with cooking spray.
2. Toss squash with 1 tablespoon oil, 1/2 teaspoon of the salt and cumin. Place in single, uncrowded layer on baking sheet and roast until squash is fork-tender, 20 to 24 minutes.
3. Meanwhile, heat 1 tablespoon olive oil in large, nonstick skillet over medium high. Add onion and 1/4 teaspoon salt and cook, stirring occasionally, until onion is very soft and browned, 15 to 17 minutes.
4. Cook pasta in plenty of lightly salted boiling water according to package directions. Three to 4 minutes before it is finished cooking, add the chard to the pot. Just before draining, add the beans.
5. Toss pasta with the lemon juice, remaining 1/4 teaspoon salt and remaining 2 tablespoons olive oil. Toss with the squash, caramelized onions and Parmesan. Makes 6 servings.
Nutritional analysis for each serving: 446 calories, 19 g protein, 68 g carbohydrate, 15 g fiber, 12 g fat, 2 g saturated fat, 3 mg cholesterol, 859 mg sodium, 242 mg calcium
BUTTERNUT SQUASH SOUP
1 tablespoon olive oil
1 cup chopped onion
1 (1 3/4-pound) butternut squash, peeled and cut into 1-inch pieces (about 4 cups)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
4 cups low-sodium chicken or vegetable broth
2 (15-ounce) cans low-sodium white beans, drained and rinsed
2 tablespoons orange juice
1 teaspoon sherry vinegar
1. Heat oil in a large pot over medium high. Add onion and cook, stirring, until somewhat softened, 3 to 4 minutes. Add squash, salt, cumin, coriander and broth and bring to a boil. Reduce heat and simmer until squash is tender, 15 to 18 minutes.
2. Add beans, orange juice and sherry vinegar and heat through. Use an immersion blender or transfer to a blender or food processor in batches to puree soup. Add salt and pepper to taste. Makes 4 servings.
Nutritional analysis for each serving: 316 calories, 13 g protein, 57 g carbohydrates, 14 g fiber, 4 g fat, 1 g saturated fat, 0mg cholesterol, 1,139 mg sodium
ROASTED BUTTERNUT SQUASH
1 (2-pound) butternut squash
1 tablespoon canola oil
1/2 teaspoon ground cumin
1/8 teaspoon ground nutmeg
1/4 teaspoon cinnamon
1/8 teaspoon ground cayenne
1/2 teaspoon salt
1. Preheat oven to 475 degrees. Coat a baking sheet with cooking spray.
2. Peel squash, cut in half and scoop out seeds. Cut into 1-inch pieces and toss with oil.
3. Combine cumin, nutmeg, cinnamon, cayenne and salt and toss with squash. Place in single, uncrowded layer on baking sheet and roast, turning once, until tender and lightly golden brown, 20 to 24 minutes. Makes 4 servings.
Nutritional analysis for each serving: 110 calories, 2 g protein, 20 g carbohydrates, 6 g fiber, 4g fat, 0 g saturated fat, 0 mg cholesterol, 299 mg sodium
Date: Nov 1, 2009