Guilt-Free Comfort Food: Butternut squash
Sweet but hearty, this fall favorite is packed with vitamins A, C, and E to boost your immunity in cold and flu season.
Roasted Butternut Squash
Yields: 8 servings (8 cups total)
Time: 45 minutes
• 8 c prepackaged cubed (1") butternut squash (about 4 lb peeled, seeded, and cubed)
• 2 Tbsp olive oil
• 1 tsp ground cumin
• 1 tsp kosher salt
• 1/2 tsp ground allspice
• 1/2 tsp ground coriander
• 1/4 tsp freshly ground black pepper
Directions:
Preheat oven to 425°F. Toss squash with oil in large bowl. In small bowl, combine cumin, salt, allspice, coriander, and pepper. Sprinkle squash with spices and toss well to evenly coat. Spread squash in single layer on 2 baking sheets or pans and roast 40 minutes, turning every 10 minutes.
Nutrition Information (per serving):
Calories: 139
Total Fat: 0.5 g
Protein: 2 g
Carbohydrates: 28 g
Fiber: 5 g
Cholesterol: 0 mg
Sodium: 250 mg
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Spiced Butternut Soup with Crab
Yields: 4 servings (5 cups total)
Time: 15 minutes
• 4 c Roasted Butternut Squash
• 3 c low-sodium chicken broth
• 1/4 c whole milk
• 1/2 tsp ground cumin
• Pinch freshly ground nutmeg
• Dash hot-pepper sauce
• 1/4 tsp kosher salt
• 1/8 tsp freshly ground black pepper
• 6 oz cooked lump crabmeat
Directions:
Combine squash, broth, milk, cumin, nutmeg, and hot-pepper sauce in blender (or use an immersion blender) and puree. Transfer to medium saucepan. Heat over medium heat 7 minutes and season with salt and pepper. If soup is too thick, add additional broth to reach desired consistency. Divide among 4 bowls and top each with 1 1/2 ounces of crabmeat.
Nutrition Information (per serving):
Calories: 222
Fat: 6 g
Protein: 15 g
Carbohydrates: 31 g
Fiber: 5 g
Cholesterol: 44 mg
Sodium: 551 mg
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Risotto with Squash and Pistachios
Yields: 8 servings (8 cups total)
Time: 1 hour
• 1 1/2 Tbsp olive oil
• 1 c finely chopped red onion (1 lg)
• 1 Tbsp sugar
• 1 tsp kosher salt, divided
• 1/2 tsp freshly ground black pepper, divided
• 2 Tbsp water
• 1 Tbsp balsamic vinegar
• 1 c Arborio rice
• 4 1/2 c low-sodium chicken broth, divided
• 4 c Roasted Butternut Squash
• 1 oz soft goat cheese
• 1/4 c unsalted, dry-roasted, shelled, chopped pistachios
• 1/4 c fresh mint, thinly sliced
Directions:
Heat oil in large pan over medium heat and sauté onion 10 minutes until soft. Sprinkle with sugar, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper and sauté 3 minutes longer until browned. Add water and vinegar to pan and sauté until all liquid has evaporated, about 2 to 3 minutes. Stir in rice and cook 2 minutes. Add 1 cup of the broth and stir constantly until broth is absorbed, 3 to 5 minutes. Stir in squash and 2 1/2 cups broth and bring to a vigorous simmer, about 5 to 7 minutes. Reduce heat to medium-low and cook 15 minutes, stirring every 5 minutes. Stir in remaining 1 cup broth and cook until rice is soft, about 6 to 8 minutes. Stir in cheese until melted, 1 minute longer. Remove from heat, mound onto serving plates, and sprinkle pistachios and mint over top.
Nutrition Information (per serving):
Calories: 241
Total Fat: 7.5 g
Protein: 7 g
Carbohydrates: 39 g
Fiber: 4 g
Cholesterol: 4 mg
Sodium: 459 mg
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Shopping List
Want to make the three recipes above? Here's what you'll need:
4 lb prepackaged cubed butternut squash
1 lg red onion
1 bunch fresh mint
1 oz soft goat cheese
6 oz cooked lump crabmeat
Unsalted, dry-roasted, shelled pistachios
Arborio rice
60 oz low-sodium chicken broth
Olive oil
Balsamic vinegar
Hot-pepper sauce
Ground allspice
Ground coriander
Ground cumin
Nutmeg
Kosher salt
Sugar
1/2 pt whole milk
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