Spotlight on Vegetables: Butternut Squash

Autumn is here, bringing changing leaves, crisp fall days and the familiar array of colorful squashes. A close cousin to the pumpkin, butternut squash is rich in nutrients and can be used in a variety of delicious dishes. One cup of mashed squash contains only 80 calories and is a good source of B vitamins as well as Vitamins A and C. Butternut squash contains no fat or cholesterol and has no sodium.

There are two kinds of squash: summer and winter. Butternut squash is a winter squash. It has a hard skin and it is filled with seeds. It can range in size from 8 to 12 inches in length and about 3 to 5 inches in width, weighing up to 3 pounds. It is shaped like a vase. The color of the butternut squash ranges from a yellow to a light tan. Inside, the flesh is orange and has a sweet, nutty flavor. Some say the taste is similar to a sweet potato.

You will want to choose a squash that is heavy, with few dark or moldy spots. Store it for up to a month in a cool, dark place with plenty of air. To cook, first cut squash in half and remove fibers and seeds; then bake, steam or boil. Acorn and butternut squash are frequently cut in half, baked and served in the shell. Although the skin is tough, it can be easily peeled with a carrot peeler.

Delicious recipe ideas:

• Butternut squash is great for puréeing, roasting and baking. Once squash is cooked and mashed, it can be used in soups, main dishes, vegetable side dishes and even breads, muffins, custards and pies.
• Boil or mash winter squash just as you would potatoes, or add peeled squash cubes to your favorite soups, stews, beans, gratins and vegetable ragouts.
• Dress any cooked winter squash with butter and herbs, a cream sauce, cheese sauce, maple syrup and nuts, marinara sauce or stewed fruit.
• Squash tastes good served with any of the following spices: Allspice, anise seed, brown sugar, butter, cardamom, cinnamon, cloves, cumin, ginger, mace, nutmeg, paprika, sage, savory, tarragon, thyme and turmeric.

Prepare squash in the following ways:

• Stir-fry. Squash will be tender when pierced.
• Bake. In 400 degree oven, bake 1/2 squash for 30 to 40 minutes, uncovered.
• Microwave. Place 1/2 squash in microwave and cook for 10 to 12 minutes.
• Boil. Peel, cut into chunks and boil 7 to 9 minutes.
• Steam. Peel, cube and steam for 6 to 8 minutes.
• Roast. Place 1/2 squash in 400 degree oven for 30 to 45 minutes.

Butternut Squash Soup
6 Servings

1/2 cup onions, chopped
2 tablespoons trans-free margarine
2 cups low-sodium chicken broth
1 pound butternut squash - peeled, seeded and cut into one-inch cubes
2 pears, peeled and sliced
2 teaspoons dried thyme
1/4 teaspoon salt
1/4 teaspoon white pepper
1 cup skim milk

Cook and stir onion in margarine in 4-quart pot until tender. Stir in broth, squash, two sliced pears, thyme, salt, white pepper and coriander. Heat to boiling; reduce heat. Cover and simmer until squash is tender, 10 to 15 minutes. Pour about half of the soup into food processor or blender; cover and process until smooth. Repeat with remaining soup. Return to stove; stir in milk. Heat, stirring frequently, until hot. Serve with sliced pear and pecans.

Per Serving:
Calories: 147
Fat: 3.1 g
Protein: 3.3 g
Carbohydrates: 29.5 g
Fiber: 4.8 g
Sodium: 58 g

External Sources Seeds of Knowledge/Old Fashioned Living The Cooks Thesaurus Purdue University Cooperative Extension Service

This article was reviewed and updated June 2007.

Search