1. BUTTERNUT SQUASH PIE
Butternut squash +
eggs/evaporated milk/brown sugar/pumpkin pie spice/vanilla/pie shell
MAKE IT
Mix 3 cups cooked squash, 2 eggs, 1 cup each of evaporated milk and brown sugar, 1 Tbsp cornstarch, 1 tsp each of vanilla and pumpkin pie spice, and a dash of salt. Pour into pie shell. Bake at 350 F for 35–40 minutes. Serves 8.
Per serving (1/8 of pie) | 277 calories, 6 g protein, 46 g carbohydrate, 9 g fat (3 g saturated fat), 54 mg cholesterol, 1 g fiber, 23 g sugar, 180 mg sodium. Calories from fat: 28%.
2. BALSAMIC-ROASTED BUTTERNUT SQUASH
Butternut squash +
olive oil/balsamic vinegar/honey/garlic/panko
MAKE IT
Toss cubed butternut squash with olive oil and balsamic vinegar, a drizzle of honey, and salt and pepper. Bake on nonstick tray 30–40 minutes at 425 F, turning once. Garnish with garlic and toasted panko breadcrumbs, and serve. Serves 6.
Per serving (about one cup) | 73 calories, 1 g protein, 11 g carbohydrate, 3 g fat, 2 g fiber, 3 g sugar, 103 mg sodium. Calories from fat: 38%.
3. STUFFED BUTTERNUT SQUASH
Butternut squash +
brown rice/green onion/ kale/red pepper/Gruyere cheese
MAKE IT
Sauté cooked rice, green onion, kale, and red pepper in olive oil. Add salt and pepper. Scoop out the flesh of a baked squash and combine with sautéed ingredients. Return mixture to shells, top with cheese, and bake at 350 F until golden. Serves 4.
Per serving (1/4 of squash) | 206 calories, 7 g protein, 29 g carbohydrate, 8 g fat (3 g saturated fat), 12 mg cholesterol, 4 g fiber, 4 g sugar, 187 mg sodium. Calories from fat: 34%.
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WebMD Magazine – Feature Reviewed by Michael W. Smith, MD on August 19, 2016
Sources
SOURCE:
Kathleen Zelman, MPH, RD, LD.
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