Nutrition Facts: Winter squash, which includes acorn squash, butternut squash, pumpkin, and other varieties, is low in fat and sodium. It is an excellent source of vitamin A and fiber.
Selection: Winter squash should be heavy for its size with a hard, tough rind that is free of blemishes or soft spots.
Storage: Store it in a cool, dry place and use it within 1 month.
Preparation: To steam: Wash, peel, and remove seeds. Then cut squash into 2-inch cubes or quarter, leaving rind on (it will remove easily after cooking). Bring 1 inch of water to a boil in a saucepan and place squash on a rack or basket in the pan. Do not immerse it in water. Cover the pan tightly and steam the squash 30 to 40 minutes or until tender.
To microwave: Wash squash and cut it lengthwise. Place it in a baking dish and cover the dish with plastic wrap. Micro-wave until tender, using these guidelines:
“acorn squash” 1/2 squash, 5 to 8 minutes; 1 squash, 8 1/2 to 11 1/2 minutes.
“butternut squash” 2 pieces, 3 to 4 1/2 minutes.
“hubbard squash (1/2-pound pieces)” 2 pieces, 4 to 6 1/2 minutes.
To bake: Wash squash and cut it length-wise. Smaller squash can be cut in half; larger squash should be cut into portions. Remove seeds and place squash in a bak-ing dish. Bake at 400F for 1 hour or until tender. Seeds can be toasted at 350F for 20 minutes.
Visit your Logan County Farmer’s Market on August 31 to taste a sample of this recipe!
Glazed Butternut Squash with Carrots and Turnips
1 1/2 cups cubed butternut squash
11/2 cups sliced carrots
11/2 cups cubed peeled turnips
4 teaspoons oil
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
2 tablespoons maple syrup
Preheat oven to 450 degrees. Cut vegetables into 1/2 inch pieces. Coat a 9 x 13-inch baking dish with cooking spray. Combine the first 6 ingredients. Bake for 10 minutes. Stir in syrup and bake an additional 20 minutes.
Yield: eight up servings
Nutritional Analysis: 60 calories, 2.5 g fat, 0g sat fat, 1 g protein, 9 g carbohydrate, 0 mg cholesterol, 170 mg sodium, 2 g fiber.
Submitted by: Elizabeth Buckner, Family and Consumer
Post a Comment
