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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"You know, when you get your first asparagus, or your first acorn squash, or your first really good tomato of the season, those are the moments that define the cook's year. I get more excited by that than anything else."
–Mario Batali, Chef

The refrigerator light goes on...

There are a lot of recipes on the Dr. Gourmet web site that use butternut squash (try Butternut Squash Risotto). It has a sweet, nutty flavor similar to pumpkin. It is also similar to acorn squash in texture but usually sweeter. Choose smooth skinned butternut squash with no dark spots or blemishes. Both acorn and butternut squash are high in fiber: about 2 - 3 grams per cup of cubed squash.

Roasting

Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.

Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.

When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.


 

Roasted Butternut Squash



Servings = 2 | Serving size =1/2 squash

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Makes great leftovers. Cut into chunks and add to salads or reheat gently.

1 lb butternut squash
spray olive oil
2 tsp unsalted butter
fresh ground black pepper (to taste)
1/8 tsp salt

Preheat oven to 375F.

Slice the squash lengthwise and scoop out the seeds.

Spray a skillet with the oil and place the squash in the pan face down, then place in the oven.

Bake for 30 minutes, then turn over and place 1 tsp butter, 1 tsp maple syrup and half the salt in the hollow of each squash. Grind the fresh pepper over the top and return to the oven, baking for another 15 minutes.

Serve.

Nutrition Facts

Serving size = 1/2 squash

Servings = 2

.

Amount Per Serving

Calories 136 Calories from Fat 37
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 2g 10%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 10mg 3%
Sodium 155mg 6%
Total Carbohydrates 26g 8%
    Dietary Fiber 5g 16%
    Sugars 5g  
Protein 2g  
Vitamin A 466% Vitamin C 80%
Calcium 8% Iron 8%
Vitamin K 2 mcg Potassium 799 mg
Magnesium 77 mg