fall foods · gluten free · nutrition facts · recipes · side dishes · vegetable

roasted butternut squash

1 large butternut squash  •  1 small sweet onion, diced  •  1 T garlic powder
2 T extra virgin olive oil  •  1/2 tsp ground nutmeg  •  1 tsp dried parsley
1 tsp sea salt  •  1/2 tsp fresh ground pepper

Warm and toasted on the outside with a soft center and sweet finish, this butternut squash is a great side dish. I love roasting butternut squash because the flavors from it are both savory and sweet. The hint of nutmeg in this dish adds a nice fall flavor in your mouth and a nutty aroma in the kitchen. In efforts to continue to make healthier eating choices this year I would recommend butternut squash as a side dish in substitution of another carb.  Butternut squash is considered to aid in weight loss and is a very good source of vitamin A, vitamin C, potassium and magnesium.

Directions: First you are going to need a sharp knife and some muscles. Seriously, cutting a butternut squash can be like going to war with a fruit in your kitchen. Fruit, yes that’s right, even though many consider a butternut squash a vegetable, botanically it is considered a fruit. There are many methods to cutting a butternut squash open, my method probably isn’t the “right” way to do it but I soften the squash in the oven on 400 degrees F before even cutting it open. First, I place the entire squash in a shallow pan filled about 1 inch in water. I allow it to roast for about 25 minutes, just until the squash has softened enough to cut in half easily. Meanwhile, I dice the onion and set it aside in a large bowl. I also prepare a large foiled baking sheet with some extra virgin olive oil on it, or you can use a cooking spray. Once the butternut squash is slightly tender I carefully cut it open, scrape out the seeds, flip it on the flat side and peel or cut off the skin. Then, placing the squash on a cutting board I dice it into 1 inch squares and add it to the large bowl with the onions. Drizzle the 2 tablespoons of extra virgin olive oil over the butternut squash and onions, sprinkle the garlic powder, nutmeg, parsley, sea salt and fresh pepper and toss, coating each piece. Pour mixture onto the foiled baking sheet and roast at 400 degrees F for 45 minutes, stirring every 10-15 minutes to bake evenly and prevent sticking. The squash is done once the edges are golden and the center is tender. Serve immediately with your favorite entree. This is also great in couscous or served cold in a salad.

Nutrition Facts Comparison:

for butternut squash : Serving size per 1 cup, or about 135g
Calories 82g, Calories from Fat 2, Fat 0g, Sodium 8mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugar 4g, Protein 2g

for sweet potato : Serving size per 1 cup, or about 135g
Calories 114g, Calories from Fat 1, Fat 0g, Sodium 73mg, Total Carbohydrate 27g, Dietary Fiber 4g, Sugar 6g, Protein 2g

for russet potato : Serving size per 1 cup, or about 135g
Calories 134 g, Calories from Fat 2, Fat 0g, Sodium 19mg, Total Carbohydrate 30g, Dietary Fiber 3g, Sugar 1g, Protein 4g

Serves 4

… Happy Thursday!


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