Butternut and Acorn Squash
Both Butternut Squash and Acorn Squash are cool weather vegetables that deserve a prominent place at your table.
Butternut Squash provides one and a half times your daily recommended amount of vitamin A and nearly half of vitamin C.
Acorn squash supplies nine grams of fiber and nearly one-fifth of your daily potassium.
Nutrients: Butternut Squash
Note: 1-cup cubed and cooked
- 82 calories
- 6 grams fiber
- 1,444 micrograms vitamin A
- 31 milligrams Vitamin C
- 582 milligrams potassium
Nutrients: Acorn Squash
Note: 1 cup, cubed and cooked
See also: Squash Food Facts
Recipe: Colache
2 tablespoons vegetable oil
1 Butternut Squash peeled, seeded and diced
1 medium onion, coarsley chopped
1 clove garlic, minced
16 ounce canned tomatoes, undrained
1 green pepper, seeded, cut into 1-inch cubes
14 ounce can whole kernal corn
1 green chili, coarsley chopped (optional)
1/2 teaspoon salt
1/4 teaspoon pepper
Heat oil in large skillet over medium heat. Add squash, onion, and
garlic; cook for 5 minutes or until onion is tender.
Coarsley chop tomatoes; add tomatoes and bell pepper to skillet. Bring
to a boil over high heat. cover; reduce heat and simmer 15 minutes.
Add remaining ingredients. Simmer covered, 5 minutes or until squash is
tender. Uncover; increase heat to high. Continue cooking a few minutes
or until most liquid has evaporated.
Suggestions: If your dish is taking too long, try adding the green pepper late in the stage for it to retain color
better. This is a very attractive dish. Also suggest using
fresh or frozen corn instead of canned for appearance and taste.
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Acorn Squash with Apples
1 Granny Smith apple, peeled, cored and sliced
2 tablespoons brown sugar
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans-free margarine
In a small bowl, mix together the apple and brown sugar. Set aside.
Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately. Serve along with whole-grain crackers and a small wedge of your favorite cheese to round out all food groups.
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