3 Ways to Cook Butternut Squash

From the WebMD Archives

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%.

WebMD Magazine - Feature Reviewed by Michael W. Smith, MD on August 19, 2016

Sources

SOURCE:

Kathleen Zelman, MPH, RD, LD.

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