In the Kitchen: Roasted Winter Squash, Butternut Squash Bake

Roasted Winter Squash


Makes 6 servings

Prep: 10 min Bake: 35 min


3 pounds butternut squash, acorn squash or spaghetti squash

1 Tablespoon butter or margarine, melted

½ Tablespoon honey

¼ teaspoon salt

¼ teaspoon pepper


Remove stem from squash. Cut squash in half length-wise; remove and discard seeds. Cut each half into 4 wedges, and place on an aluminum foil-lined jelly-roll pan.

Stir together butter and honey until blended. Brush squash evenly with butter mixture; sprinkle evenly with salt and pepper.

Bake at 450 degrees for 30-35 minutes or until tender, turning once. Cut skins from squash wedges, and discard.


Per serving: Calories: 108, Fat: 2.1 g, Protein: 1.8 g, Carb 24 g, Fiber 6.8 g, Chol: 5 mg, Iron: 1.5 mg, Sodium: 118 mg, Calc: 69 mg



Butternut Squash Bake


Makes 4-6 servings

Prep: 15 min Bake: 40 min


Roasted Winter Squash (recipe above), coarsely chopped

¾ cup egg substitute

2 Tablespoons butter, melted

2 Tablespoons frozen orange juice concentrate, thawed

2 Tablespoons honey

1/8 teaspoon salt

Dash of ground nutmeg


Toss together chopped roasted squash and remaining ingredients in a large bowl. Process mixture, in batches in a blender or food processor until smooth, stopping to scrape down sides. Pour mixture into a lightly greased 1 ½-quart baking dish.

Bake at 350 degrees for 35-40 minutes or until mixture is set


Per serving: Calories: 169, Fat: 6.9 g, Protein: 5.7 g, Carb: 24 g, Fiber: 5.5 g, Chol: 15 mg, Iron: 1.9 mg, Sodium: 250 mg, Calc: 100 mg


Roasted Butternut Squash Salad with Blue Cheese Vinaigrette


Make 6 servings

Prep: 20 min, Cook: 7 min


1 small red onion, sliced

1 teaspoon olive oil

Roasted Winter Squash (recipe above), cubed

1 (6 ounce) package fresh baby spinach (about 8 cups)

Blue Cheese Vinaigrette (see below)

½ cup sweetened dried cranberries

1/3 cup pecans, chopped and toasted

2 reduced-fat bacon slices, cooked and crumbled


Saute onion in hot oil in a large non-stick skillet over medium-high heat 5 minutes or until tender. Add squash, and cook 1-2 minutes or just until warm. Remove from heat.

Toss spinach in a bowl with Blue Cheese Vinaigrette. Arrange baby spinach on a serving platter, top with squash mixture, cranberries, pecans, and bacon.


Per serving (not including dressing): Calories: 213, Fat: 8.9 g, Protein: 4 g, Carb: 35.5 g, Fiber: 8.3 g, Chol: 8 mg, Iron: 2.5 mg, Sodium: 203 mg, Calc: 111mg




Blue Cheese Vinaigrette


Make ½ cup (6 servings)

Prep: 10 min


3 Tablespoons crumbled blue cheese

2 Tablespoons water

1 ½ Tablespoons vegetable oil

1 Tablespoon white vinegar

1 Tablespoon lemon juice

1 teaspoon Dijon mustard

½ teaspoon dried oregano

¼ teaspoon sugar

¼ teaspoon freshly ground pepper

 Dash of salt


Whisk together all ingredients. Chill until ready to serve.


Per serving: Calories: 54, Fat: 4.5 g, Protein: 1 g, Carb: 2.8 g, Chol: 3 mg, Sodium: