Creamy Squash Soup
¼ c. butter
1 medium onion, finely chopped
6 c. butternut squash, peeled and cubed
3 c. chicken broth (plus extra to adjust consistency if needed)
1/8 tsp. cayenne pepper
¼ tsp. black pepper
¾ tsp. dried rubbed sage (or to taste)
16 oz. light cream cheese
In a large saucepan, sauté onions in butter until tender. Add squash, chicken broth, cayenne and black pepper, and sage. Bring to a boil and cook 20 minutes or until squash is tender. Puree the squash mixture and cream cheese in a blender or food processor in batches until smooth. Return to saucepan and heat through. Do not allow to boil. If the soup needs thinning, add additional chicken broth until desired consistency is reached.
This recipe was analyzed with reduced-sodium chicken broth.
Makes eight servings. Each serving has 250 calories, 14 g fat, 9 g protein, 21 g carbohydrate, 5 g fiber and 360 mg sodium.
Parmesan Roasted Acorn Squash
1 (2-pound) acorn squash
¼ c. grated Parmesan cheese
6 sprigs fresh thyme (or ¾ tsp. ground dried thyme)
2 Tbsp. olive oil (or other oil)
½ tsp. salt, or to taste
¼ tsp. ground black pepper, or to taste
Preheat oven to 400 F. Wash squash, then halve lengthwise, seed and cut into ¾-inch slices. Mix Parmesan cheese, thyme, oil, salt and pepper together in a bowl. Add squash and toss until the squash is evenly coated. Spread into a jelly roll pan or other pan with sides. Roast until golden brown and tender, 25 to 30 minutes.
Makes eight servings. Each serving has 90 calories, 4.5 g fat, 2 g protein, 12 g carbohydrate, 2 g fiber and 170 mg sodium.
Spaghetti Squash Tacos
1 large spaghetti squash, halved and seeded
2 tsp. canola oil (or oil of choice)
1/3 c. onion, diced
1 jalapeno pepper, seeded and diced
½ (1.25-oz.) package dry taco seasoning mix
1 pinch salt, to taste
12 crisp taco shells
Preheat oven to 375 F. Place the two halves of the squash with the cut side facing down into a baking dish. Bake until tender, 30 to 40 minutes. Strip the squash from the rind with a fork into short strands and set aside. Heat the vegetable oil in a skillet over medium heat; cook the onion and jalapeno pepper in the hot oil until the onion is browned and soft, seven to 10 minutes. Add the squash and taco seasoning; cook and stir the mixture for five minutes more. Season with salt. Stuff into taco shells to serve.
Makes 12 servings. Each serving has 90 calories, 4 g fat, 1 g protein, 14 g carbohydrate, 2 g fiber and 420 mg sodium.
Key to abbreviations
c. = cup oz. = ounce
tsp. = teaspoon g = gram
Tbsp. = tablespoon mg = milligram
Funding for this publication was made possible by the U.S. Department of Agriculture’s Agricultural Marketing Service through grant AM170100XXXXG005.
Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the USDA.
For more information on this and other topics, see www.ag.ndsu.edu