Butternut Squash
PER SERVING (1 cup raw cubes): 63 calories, 0g fat, 6mg sodium, 16.5g carbs, 2.75g fiber, 3g sugars, 1.5g protein -- PointsPlus™ value 0*
"Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor."
Like Sweet Potatoes, but Better! This orange guy tastes a lot like a sweet potato, but it's lighter and lower in starchy carbs. Use it pretty much anywhere you would use a sugary spud.
Delicious AND Nutritious. Sure, it's full of fiber, but did you know that winter squash, like our friend the butternut, are also good sources of vitamins A and C, several B vitamins, potassium, and omega-3 fatty acids? Yeah, squash rocks.
Bake-tastic Butternut Squash Fries 2.0
PER SERVING (1/2 of recipe):
125 calories, <0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein -- PointsPlus™ value 0*
Getting baked butternut-squash spears crispy in the oven can be a bit of a challenge. This newly improved recipe will show you the way...
Ingredients:
1 butternut squash (about 2 pounds -- large enough to yield 20 oz. once peeled & sliced)
1/8 tsp. coarse salt
Optional: additional coarse salt
Directions:
Preheat oven to 425 degrees.
Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds.
Using a crinkle cutter or a knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt.
Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt.
Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. (Use two pieces of bakeware, if needed.)
Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside. Enjoy!
MAKES 2 SERVINGS
Cheesy Good Chili Fries
Serving size:
1/2 of recipe; Calories 268; Fat 1.25 gr.; Sodium 830 mg: Carbohydrates 48gr: Fiber 10.5 gr: Sugars 8.5 gr: Protein 20 gr.
PointsPlus™ value: 7
Ingredients:
1 medium Butternut Squash (about 2 pounds - large enough to yield 20 oz. uncooked flesh)
1 cup low fat veggie or turkey chili
1/2 cup shredded fat free cheddar cheese
1/8 tsp Kosher salt
1/8 tsp. cayenne pepper
Optional toppings - fat free sour cream, chopped scallions
Directions
Preheat oven 425 degrees. Cut & peel squash according to above recipe. Place squash in bowl and add a light mist of non stick spray, sprinkle with salt & cayenne pepper. Toss squash to evenly distribute salt & pepper then transfer to a large baking pan sprayed with non stick spray. Use 2 pans if needed. Squash pieces should lay flat in pan. Place pans in oven, bake 40 minutes or so - longer for thick fries, shorter for skinnier fries, flipping 1/2 way through baking time. Fries are done when they start to brown ont he edges and get crispy. Leaving oven on, transfer fries to a large oven safe plate. Prepare chili as directed on package, then pour over fries. Sprinkle with cheese, place the plate in oven for 5 minutes, or until cheese has melted. Carefully remove from oven and top with sour cream & scallions
Makes 2 Enormous Servings
Ranch-tastic Butternut Fries With Bacon
PER SERVING (1/2 of recipe):
235 calories, 5.5g fat, 880mg sodium, 39g carbs, 5.5g fiber, 10g sugars, 8.5g protein --
PointsPlus™ value 6*
The salty taste of bacon, the natural sweetness of squash, the cool-yet-zesty taste of ranch -- yup, this recipe has it ALL!
Ingredients:
1/3 cup fat-free sour cream
1/2 tbsp. dry ranch dressing/dip mix
1 butternut squash (about 2 pounds -- large enough to yield 20 oz. once peeled & sliced)
1/8 tsp. coarse salt
4 slices turkey bacon
Optional topping: chopped scallions
Directions:
Preheat oven to 425 degrees.
In a small bowl, combine sour cream with ranch mix and stir thoroughly. Refrigerate until ready to serve.
Slice ends off squash, and then cut it in half widthwise. Peel squash carefully with a vegetable peeler or knife. Cut the round bottom piece in half lengthwise and remove seeds.
Using a crinkle cutter or knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, weigh spears and use 20 oz.) Pat firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt.
Lay spears on a layer of paper towels, and let stand for at least 5 minutes, to allow salt to draw out excess moisture. Pat with paper towels.
Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and lay spears flat on it. (Use two pieces of bakeware, if needed.)
Bake in the oven for 20 minutes. Carefully flip fries, and bake for about 20 minutes longer, until tender on the inside and crispy on the outside.
Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Cook bacon until crispy, and set aside to cool. Then cut each slice in half widthwise, and cut each half into very thin strips lengthwise.
Mix bacon strips with fries and drizzle or serve with ranch mixture. If you like, sprinkle with scallions, as well. Eat up!
MAKES 2 SERVINGS
Sweet-Garlic Butternut Fries
PER SERVING (1/2 of recipe):
189 calories, 1.5g fat, 453mg sodium, 45g carbs, 6g fiber, 13g sugars, 3.5g protein --
PointsPlus™ value 5*
These fries are so good and sweet and garlicky, you'll FREAK when you taste 'em.
Ingredients:
1 butternut squash (about 2 pounds -- large enough to yield 20 oz. once peeled & sliced)
1/4 tsp. coarse salt, divided
1/2 a head of garlic
1/2 tsp. olive oil
2 tbsp. sweet Asian chili sauce
Optional: additional coarse salt
Directions:
Preheat oven to 425 degrees.
Slice ends off squash, and then cut it in half widthwise. Peel squash carefully with a vegetable peeler or knife. Cut the round bottom piece in half lengthwise and remove seeds.
Using a crinkle cutter or knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, weigh spears and use 20 oz.) Pat firmly with paper towels to absorb excess moisture. Sprinkle evenly with 1/8 tsp. salt.
Lay spears on a layer of paper towels, and let stand for at least 5 minutes, to allow salt to draw out excess moisture. Pat with paper towels. If you like, sprinkle with more salt.
Remove the outer layer of garlic, leaving the skins around the cloves intact. Slice 1/4 inch off the top of the garlic, exposing the tops of the cloves. Place garlic on a piece of foil, drizzle with oil, and use your fingers to make sure it's coated. Wrap foil tightly around the garlic, enclosing it completely.
Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and lay spears flat on it. (Use two pieces of bakeware, if needed.) Place foil-wrapped garlic on it as well (or directly on oven rack).
Bake in the oven for 20 minutes. Carefully flip fries, and then bake fries and garlic for 10 minutes longer.
Carefully remove foil-wrapped garlic and set aside. Bake fries for 10 more minutes, or until tender on the inside and crispy on the outside.
Once cool enough to handle, unwrap garlic, remove cloves (discard skin), and place in a small microwave-safe bowl. Add remaining 1/8 tsp. salt and mash with a fork until mostly smooth. Add chili sauce and mix well. Nuke for about 10 seconds, until softened.
Plate fries and top or serve with garlic sauce. Consume immediately!
MAKES 2 SERVINGS
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