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Healthy Recipe Doctor

with Elaine Magee, MPH, RD

Elaine Magee's blog has now been retired. We appreciate all the wisdom and support she has brought to the WebMD community throughout the years.

Tuesday, January 26, 2010

Recipe: Honey Curry Butternut Squash

Here’s one of my favorite recipes for frozen butternut squash!

I love using frozen butternut squash cubes because you can cut a couple of the first food prep steps from most recipes calling for butternut squash. You know…cutting the butternut squash into large pieces, scooping out the seeds and rind, roasting the large pieces until tender and then removing the hard outer shell from the tender flesh.

Making the following recipe is a lot easier with the frozen squash cubes. Cut the bag and dump the cubes out onto the prepared baking dish. That’s it! Then just whip up the honey curry glaze while the butternut squash is baking-you drizzle it over the roasted cubes at the very end of baking.

This side dish tastes great with grilled or roasted lean meat but I also really like it as a side dish for pasta. Each serving adds a nice dose of fiber and vitamins A and C.

Honey Curry Butternut Squash

Ingredients:

20 ounces frozen butternut squash cubes (about 4 cups), lightly defrosted
Canola oil cooking spray
1 tablespoon olive oil
1 tablespoon whipped butter
2 tablespoons honey
1 teaspoon apple cider vinegar
1 teaspoon red curry powder
1/8 teaspoon chili powder (increase to 1/4 teaspoon if you like a little more bite)

Preparation:

1. Preheat oven to 450-degrees and line a jelly roll pan with foil. Coat the foil with canola cooking spray.

2. Spread butternut squash cubes in single layer on prepared baking sheet. Bake for 15 minutes. Meanwhile, in small nonstick saucepan, combine olive oil, whipped butter, honey, vinegar, curry powder, and chili powder and cook over medium heat for about a minute, stirring constantly. Remove from heat.

3. After 15 minutes of baking the squash, gently toss the cubes and bake another 10 minutes. Drizzle the curry glaze over the top and toss to coat the cubes well. Bake another 5 minutes. Spoon into a serving bowl and enjoy!

Yield: Makes 4 servings

Nutritional Analysis per serving: 127 calories, 1 g protein, 21 g carbohydrate, 5 g fat, 1.5 g saturated fat, 2.5 g monounsaturated fat, 1 g polyunsaturated fat, 5 mg cholesterol, 4 g fiber, 25 mg sodium. Calories from fat: 35 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .8 gram. Each serving also contributes 200% of the Daily Value for vitamin A and 30% for vitamin C.

Posted by: Elaine Magee, RD at 3:56 pm

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