7 Brilliant Butternut Squash Recipes

7 Brilliant Butternut Squash Recipes

Butternut squash is dressed for the fall season with vivid orange flesh, thanks to beta-carotene. Serve butternut with a little heart-healthy fat (such as olive oil) to get the most of its cancer-fighting antioxidants. Although you can find winter squash during much of the year, they're sweetest just after the fall harvest. Choose heavy, firm, stem-on squash without soft spots; store them someplace cool and dry and they'll keep for several weeks. Or buy this veggie peeled and cubed to save time and effort. Check the date for freshness and keep chilled.

Roasted Squash Salad

Heat broiler. Remove seeds from an unpeeled 1 lb butternut squash half. Cut into 1/4"-thick slices and put on baking sheet lined with nonstick foil. Coat with cooking spray. Broil squash 5" from heat, turning, until golden brown, 9 min. Let cool. Whisk together 2 Tbsp sherry vinegar, 1 Tbsp olive oil, 1 Tbsp honey, and 2 tsp Dijon mustard in large bowl. Add 4 cups baby spinach, 1 cup torn radicchio, 1/4 cup feta crumbles, and 3 Tbsp toasted pumpkin seeds. Toss salad and stack between squash slices on 4 plates.
Serves 4.
NUTRITION (per serving) 143 cal, 4 g pro, 21 g carb, 4 g fiber, 6 g fat, 2 g sat fat, 211 mg sodium

Cavatappi With Squash And Goat Cheese

Heat broiler. Put 1 1/2 lb peeled and cubed (1/2") butternut squash on foil-lined baking sheet. Coat with olive oil spray. Broil 5" from heat, stirring occasionally, until golden brown, about 10 min. Heat 1 Tbsp olive oil in deep skillet over medium heat. Add 1 chopped onion and 2 tsp minced garlic. Cook until tender, 6 min. Add 1/2 cup dry white wine and reduce by half. Add 2 oz goat cheese and 1 Tbsp chopped fresh rosemary and stir until cheese is melted. Prepare 8 oz whole wheat cavatappi or penne per package directions, reserving 1/2 cup cooking water. Drain pasta and add to skillet with reserved water and squash. Toss until combined and heated through. Top with 2 Tbsp grated Parmesan.
Serves 4.
NUTRITION (per serving) 385 cal, 14 g pro, 65 g carb, 8 g fiber, 8 g fat, 3 g sat fat, 106 mg sodium

Roasted Squash And Apple Soup

Heat oven to 400°F. Halve a 2 lb butternut squash and remove seeds. Peel and core 1 lb Granny Smith apples and cut into wedges. Put squash and apples cut side down on large baking sheet lined with nonstick foil. Roast, turning apples, until squash is tender and apples are golden brown, 25 min for apples and 45 min for squash.
Heat 1 Tbsp olive oil in pot over medium heat. Add 2 chopped onions and 4 tsp chopped garlic and cook 6 min. Add 2 cups reduced-sodium chicken broth. Bring to a simmer. Scoop half of squash into blender with half of apples and half of broth mixture. Puree until smooth. Repeat with remaining ingredients. Season soup to taste. Serve in bowls, topped with fresh apple slices and a drizzle of maple syrup.
Serves 4.
NUTRITION (per serving) 195 cal, 4 g pro, 43 g carb, 7 g fiber, 3.5 g fat, 0.5 g sat fat, 236 mg sodium

Squash Gratin

Heat oven to 375°F. Layer 1 1/2 lb peeled and sliced butternut squash with 1/2 cup grated Gruyere in oiled shallow 2 qt dish. Add 1/2 cup half-and-half and 2 1/2 tsp chopped rosemary. Top with 3/4 cup whole wheat bread crumbs and 2 Tbsp grated Gruyere. Bake until tender and golden, about 45 min.
Serves 6.
NUTRITION (per serving) 141 cal, 6 g pro, 17 g carb, 3 g fiber, 6.5 g fat, 3.5 g sat fat, 84 mg sodium

Butternut Toasts With Ricotta And Sage

Heat oven to 400°F. Remove seeds from an unpeeled 1 lb butternut squash half. Roast cut side down on baking sheet lined with nonstick foil until tender, about 45 min. Scoop out flesh and mash with 2 Tbsp grated pecorino, 2 Tbsp chopped fresh sage, 1 Tbsp unsalted butter, and 1 Tbsp honey. Season with salt and pepper. Spread about 1 1/2 Tbsp squash butter on each of 12 toasted baguette slices. Dollop 1 tsp part-skim ricotta on each. Garnish toasts with a fresh sage leaf and drizzle with honey.
Serves 6.
NUTRITION (per serving) 125 cal, 4 g pro, 20 g carb, 2 g fiber, 3.5 g fat, 2 g sat fat, 156 mg sodium

Squash Mashed Potatoes

Steam 1 lb each peeled and cubed butternut squash and russet potatoes in double boiler until tender, about 15 min. Return to pot and mash with 1/4 cup grated Parmesan, 1 Tbsp unsalted butter, 1/2 tsp salt, and 1/8 tsp nutmeg. Season with pepper.
Serves 4.
NUTRITION (per serving) 180 cal, 5 g pro, 32 g carb, 4 g fiber, 4.5 g fat, 2.5 g sat fat, 376 mg sodium

Sauté Of Squash, Pancetta, And Savoy Cabbage

Sauté 3 oz chopped pancetta or bacon in large skillet over medium-high heat until crisp, about 3 min. Add 1 1/2 lb peeled and cubed (1") butternut squash, 1 lg chopped onion, 1 1/2 Tbsp olive oil, and 1 1/2 Tbsp chopped fresh thyme. Cook, stirring, until golden, 10 min. Add 1 1/2 cups chopped savoy cabbage and cook, stirring, until tender, 7 min. Stir in 1 Tbsp cider vinegar.
Serves 4.
NUTRITION (per serving) 220 cal, 6 g pro, 25 g carb, 5 g fiber, 12 g fat, 3 g sat fat, 406 mg sodium