Winter Squash: Recipes and Tips
How to buy, store, and cook nutritious winter squash.
Winter Squash Recipes continued...
Yield: 8 servings
Per serving: 323 calories, 10.5 g protein, 53 g carbohydrate, 8 g fat, 3 g
saturated fat, 13 mg cholesterol, 4.5 g fiber, 230 mg sodium. Calories from
Curry & Coconut Winter Squash Soup
WebMD Weight Loss Clinic members: Journal as 1 cup of "hearty
1 large acorn squash
1 tablespoon extra virgin olive oil
1/2 cup diced shallots
1 1/2 teaspoon minced garlic
1 1/2 teaspoon powdered ginger
1/2 teaspoon salt
1/2 teaspoon red curry powder (add 1/4 teaspoon more if desired)
2 cups chicken broth (lower sodium, if available)
1 cup whole milk (fat-free half-and-half can also be used)
1 teaspoon coconut extract
1 tablespoon brown sugar, firmly packed
Optional garnish: 4 tablespoons fat-free sour cream
4 teaspoons chopped fresh chives
- Carefully cut acorn squash into about 8 wedges and scoop out any seeds with
a large metal spoon. Place in large, microwave-safe dish with about 1/4 cup
water, cover, and microwave on HIGH until just tender (about 9 minutes). Let
cool for a few minutes. Once cool, cut away the skin of the squash wedges and
cut into 3/4-inch cubes or pieces (about 4 cups).
- Start heating a large nonstick saucepan over medium heat. Add the oil; when
it's hot, add the shallots and sauté, stirring often, for about 2 minutes. Add
garlic and ginger and continue to stir and cook for a minute. Stir in squash
pieces, salt, and curry powder and cook, stirring often, for a few more
- Increase the heat to medium-high and pour in the chicken stock. Bring the
mixture to a low boil, then lower the heat to simmer. Cover the pan and let it
simmer for about 8 minutes, stirring and mashing every 4 minutes.
- Meanwhile, blend milk with coconut extract and set aside. When the squash
mixture has finished simmering, stir in the brown sugar and the milk-coconut
mixture. Use a masher briefly to smooth out any large chunks of squash. Cover
the pan and cook for another 5 minutes. Serve as is or, if you like a smoother
texture, use an immersion blender, regular blender, or food processor to puree
until smooth. Garnish each bowl of soup with a dollop of fat-free sour cream
and a sprinkling of fresh chopped chives, if desired.
Yield: 4 servings
Per serving: 218 calories, 6.5 g protein, 38 g carbohydrate, 6.5 g fat, 2.3
g saturated fat, 10 mg cholesterol, 9.3 g fiber, 363 mg sodium. Calories from
Butternut Cannelloni With Sage/Brown Butter Sauce
WebMD Weight Loss Clinic members: Journal as 1/2 cup "starchy foods with
1 tsp fat"