If the sound of hearing “squash” brings back old memories of tasteless, orange mush at thanksgiving dinner, fear no more! The squash is back, and it is tasty as ever!
Butternut squash is considered a winter vegetable, mainly because it is available August through March, and most tasty around the month of November. They have a sweet, yet subtle taste and a delicate texture when cooked. Their hard outer shell provides protection and allows them to be stored on the counter for a significant amount of time.
There is a plethora of ways to enjoy butternut squash. A personal favorite is roasting, because it brings out the natural sweetness of the squash. In addition, you can boil, sauté or even barbeque. Its delicate flavor makes it the ideal companion to sweet dishes, such as coconut curries, as well as savory dishes, such as pasta.
Still not convinced to try squash? Why not try it for one of its many health benefits? For instance, in one cup of squash you receive vitamin A and C, potassium, fiber, omega-3 fatty acids and folate, all for only 79 calories! Not only is butternut squash a scrumptious dinner accompaniment, it is also a perfect post-workout carbohydrate source.
- 1 head garlic
- ½ tsp olive oil + 1 tbsp olive oil
- 6 cups peeled and diced butternut squash
- 1 medium red bell pepper, diced
- 1 medium eggplant, diced
- 1 medium zucchini, diced
- 1 sweet onion, diced
- 1 tbsp. finely chopped fresh sage
- 1 finely grated lemon zest
- 3 sheets phyllo pastry
- Cooking spray
- 4 ounces low-fat goat cheese
- Place the head of garlic on a piece of foil paper. Drizzle with ½ tsp olive oil, salt and pepper. Wrap the garlic in the foil and place in a preheated oven of 350°F for 1 hour. When it is done, remove from the oven and let cool.
- When cool enough to touch, squish the garlic bulbs out of their skin and place in a bowl.
- Toss squash with 1 tbsp. oil, salt and pepper. Bake squash, covered for 15 minutes at 375°F, then uncover and reduce temperature to 350°F and bake until tender, about 20 more minutes.
- Toss cooled squash with diced red pepper, eggplant, zucchini, onion, and roasted garlic. Season with salt and pepper, lemon zest and sage.
- Increase oven temperature back to 375°F. Spread out 1 sheet of phyllo (keeping other sheets covered). Spray lightly with cooking spray and lay another sheet over top. Continue to do this with the remaining sheets of phyllo.
- Carefully cut the phyllo into 3-inch squares.
- Place phyllo on a baking pan and spoon squash mixture over top. Crumble the goats cheese over top and pull the edges up and twist to make pockets.
- Bake approximately 20 minutes.
Nutrition Facts per Serving
Protein: 9 g (36 cal)
Fat: 8 g (72)
Carbs: 50 g (200 cal)
Fiber: 14 g