Posted Feb 14, 2010
Take Off Pounds Sensibly, recommends healthful side dishes, such as squash, as a way to enjoy festive dinners in moderation and help resist high-calorie desserts. Winter squash is available in several varieties, including butternut, acorn, spaghetti, banana, Hubbard, and buttercup. The rich taste of winter squash brings only 80 calories per cup, with just 12 calories from fat.
Winter squash is a source of complex carbohydrates and fiber, and also contains potassium, niacin, iron, vitamin C, folate, and beta-carotene. As a general rule, the deeper the orange color, the higher the beta-carotene content. Beta-carotene is converted to vitamin A in the body and is essential for healthy skin, vision, and bone development and maintenance, among other functions.
Winter squash can be featured in an array of recipes — baked, boiled, microwaved, sauteed, or steamed. Squash halves can be baked as a boat containing fillings such as vegetable and bread stuffing or fruit mixtures. Mashed squash can be used as an ingredient in pasta, either as part of the sauce or as a filling. In addition, it also can be invigorated with sauteed onion or garlic and herbs, and served as an alternative to mashed potatoes. Any variety of mashed squash can be substituted for canned pumpkin in soup, pie, cookie, or bread recipes.
Creamy butternut squash soup
Yield: 8 (1-cup) servings
2 pounds butternut squash, peeled and cut into chunks
4 cups low-sodium, low-fat vegetable broth
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