How to Cook Butternut Squash

Butternut squash is a delightful accompaniment to your menu. Containing just 82 calories in a one-cup serving, this lovely winter squash also adds healthy fiber and vitamins to your diet. In a one-cup serving baked without added salt, you receive 6.6 grams of fiber, 84 milligrams of calcium, 582 milligrams of potassium and 31 milligrams of vitamin C. This sweet-tasting squash provides 4.04 grams, or 0.14 ounces, of sugar in a baked one-cup serving; it is naturally devoid of cholesterol, making it a good option to explore in your kitchen. Add this to my Recipe Box.

Instructions

Preparation

1

Wash the squash under hot running water. Dry thoroughly before handling to avoid having the squash slip from your hands while cutting.

2




Scoop out the inner pulp.

Prepare the squash for cooking by slicing it in half with a sharp knife and scooping out the interior pulp.

3

If you are cubing the squash, cut the neck portion separate from the body for easier handling. Use the vegetable peeler to remove the tough outer skin and cut into cubes.

4

If you are baking the squash, place the cut halves face-down on a parchment-lined baking sheet. Place in a pre-heated, 350-degree Fahrenheit oven and bake for 20 to 30 minutes, until the flesh is tender when pierced with a fork. Scoop the flesh from the outer skin into a mixing bowl.

Soup

5

Add a 1/4 cup of olive oil to the bottom of a medium-sized soup pot along with one cubed onion; saute over medium heat until the onions appear translucent.

6

Add one crushed garlic clove and saute over low heat until you can smell the garlic.

7

Add the butternut squash cubes or baked squash and saute for two to three minutes.

8

Pour 4 cups of chicken stock over the squash; cover and bring to a boil. Lower the heat and let simmer for 20 minutes. The soup is ready to puree when the cubes are tender when pierced with a fork.

9




A winter favorite, this soup doesn't require dairy.

Puree either in a food processor or blender or use an immersion blender. Test to see if the soup needs salt and pepper. Serve with a dollop of creme fraiche and chives.

Healthy Side Dish

10

Use the baked and scooped squash from the mixing bowl as a healthy alternative to mashed potatoes or rice. Use a wooden spoon to stir in 1 cup of chicken stock, 1/4 cup at a time, and 4 tablespoons of butter, 1 tablespoon at a time, until the consistency of the squash closely matches your preference in mashed potatoes.

11

Add a 1/4 cup maple syrup if the squash isn't sweet enough for your taste.

12

Add salt and pepper to taste. Serve warm with steak, chicken or lamb.