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JudyMayer

Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
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Judy Mayer

Orange-Glazed Squash

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on October 29, 2012

 

There are many reasons to love winter squash. It has a delicious, creamy taste – it’s orange (my favorite color) and it’s a nutritional powerhouse.  It also brings to mind autumn love and the warm memories of raking leaves with my children years ago. I think I used to purchase frozen squash in those days and even that was a treat shared by my family.

 

Squash and pumpkins rank about the same in my book and can be used interchangeably in almost any recipe. Both belong to the Cucurbitaceae family of edible gourds, which includes cucumbers, watermelon, musk melons, squash, and pumpkins.

One-half cup of cooked butternut squash has only 41 calories, 0g fat, 11g of carbohydrates and 3g of fiber. Perhaps best of all is the fact that it has about 300% of the vitamin A and 40% of the vitamin C our bodies need.

 

Why is that so great? Dietary vitamin A in the form of beta-carotene (an antioxidant) is a potent cancer fighter. It also promotes night vision, prevents infections and is essential for bone health. Beta carotene is the most active carotenoid (the red, orange, and yellow pigments) form of vitamin A.

 

So, start cooking, and serve this recipe as a great tasting healthy side dish to accompany a veggie burger or as a main dish served over whole grain pasta. Look below for some great squash preparation tips!

 

Orange-Glazed Squash

Serves 6

1 medium sized butternut squash, peeled and cubed

1 tablespoon olive oil

¼ cup orange juice

1 tablespoon honey

2 tablespoons Italian parsley, chopped

 

1. Heat oil in large sauté pan over medium-high heat. Add cubed squash and stir fry to lightly brown squash pieces, about 5 minutes.

 

2. Add orange juice and honey, reduce heat to medium and continue to cook squash until tender, stirring occasionally. Sprinkle with parsley and serve hot.

 

Per serving: 159 calories, 3g fat, 0g sat fat, 36g carbohydrates, 3g protein, 12mg sodium, 5g fiber, 138mg calcium

 

Basic Squash Preparation

Wash and rinse the outside of the squash. Cut the squash lengthwise. Remove and discard the seeds and excess fiber. Squash can be peeled if desired. 

 

TIP To cut a squash in half without cutting off your fingers: pierce your squash several times with a fork, place in microwave and cook on high for about 2-1/2 minutes. Remove from microwave – squash can now be sliced and peeled with ease.

 

Bake: Place squash cut side down on a baking sheet. Bake at 375 degrees for 30 to 40 minutes, uncovered.

Microwave: Halve the squash or cut into quarters. Place in covered glass dish with a small amount of water covering the bottom of the dish and microwave for 10 to 12 minutes, until tender.

Boil: Peel and cut into chunks and boil 7 to 9 minutes.

Steam: Peel and cube squash and steam for 8 to 10 minutes.
 

 

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