The Most Versatile Vegetable

Judging from ancient remains found in Mexican caves, folks have been eating squash for at least 7,000 years. Squash was one of the nourishing "three sisters" in early Native American diets (the other two were corn and beans). Squash, corn and beans were considered so important that they were often buried with the dead in order to provide them with nourishment on their final journey.

It has taken science a few thousand years to prove what early Americans knew from experience: Squash is almost overloaded with nourishing compound. In fact, squash contains such a rich array of vitamins, minerals, and other compounds that scientists have just begun to map its healing potential.

When researchers talk about the healing powers of squash, what they're usually referring to is winter squash, such as hubbard, acorn, and butternut, which are distinguished by their deep yellow and orange flesh colors. Pale summer squash, by contrast, while low in calories and a decent source of fiber, is generally regarded as a nutritional lightweight, at least unless future research proves otherwise.

Color Them Healthy

The winter squash come in an enormous variety of shapes, sizes, and textures, ranging from baby acorn squash the size of walnuts, to impossibly big hubbards the size of bowling pins. They all have one thing in common: strong, intense colors that indicate the presence of healing compounds within.

Two of the most popular winter squashes, the bumpy-skinned hubbard squash and the deeply tanned butternut squash, are both rich in vitamin C and beta-carotene, two antioxidant vitamins that have been show in studies to help prevent cancer, heart disease, and certain age-related conditions such as problems with the eyes. Eating a half-cup of baked butternut squash will provide more than a quarter of the Daily Value (DV) for vitamin C. The same amount of squash delivers 40 to 66 percent of the amount of beta-carotene recommended by experts.

For people with asthma, squash and other foods rich in vitamin C can be powerful breath savers. It's easy to understand why. Modern life is filled with car exhaust, cigarette smoke, and other pollutants -- scientists call them oxidants -- that can damage tissues in the lungs, making it hard for them to work as efficiently as they should. Foods like squash, however, are rich in antioxidants, like vitamin C. Studies have show that the more vitamin C you get, the lower your risk of getting asthma or other respiratory diseases.

Getting The Most

Shop for color. There's a huge variability in the amount of beta-carotene found in squash. It can range anywhere from about 0.5 mg to about 5 mg, even in the same kind of squash.

As a rule, experts say, the darker the squash, the more beta-carotene it contains. The shell of an acorn squash, for example, should be an intensely deep, dark green. Butternut squash should be a butterscotch tan, and hubbards should be almost glow-in-the-dark orange. "The richer the color, the richer the nutrient content," says Susan Thom, RD, a resource spokesperson for the American Dietetic Association and a nutrition consultant in Brecksville, OH.

Buy it ahead of time. The hard skin that makes winter squash such a challenge to cut also helps protect the flesh inside. This means that you can store it for a month or more in a cool, well-ventilated place before the nutrients start to diminish. In fact, storing squash actually causes the amount of beta-carotene to increase, according to Denise Webb, RD, PhD, co-author of Foods for Better Health.

In The Kitchen

Winter squash may be full of beta-carotene, vitamin C, and other healing properties, but it doesn't readily give them up. The squash is encased in a tough, leathery skin, which requires a sharp knife and a strong hand to cut all the way through. And, if your hand should slip, look out!

Here's how to make cutting a little easier: Rather than trying to cut the raw, rough skin, partly bake the squash first. When the skin softens, usually after about 20 minutes at 375°F, cut the squash open and clean it out. Then put it back in the oven until it's tender.

Delicious Choices

When shopping for squash, most of us think of the old standbys, like acorn or spaghetti squash. But supermarkets these days often have many varieties to choose from. Here are some squashes you may want to try.

Buttercup squash look like little drums wearing pale beanies, which match the stripes running down their green skin. About 3 pounds on the average, buttercup squash is mild and sweet, but sometimes dry.
The giant calabaza squash from the West Indies wind up in markets cut into huge hunks that show off their neon-orange flesh. This is a sweet squash that is best puréed or cooked with other foods.
Delicata's skin is the color of heavy cream, but it's daubed and striped with green and sometimes orange, and the flesh is yellow and sweet.
Golden nugget looks like Cinderella's carriage at midnight -- a big pumpkin turned small. It's mildly sweet and only has enough flesh for one serving.
Barely bigger than a good-size apple, sweet dumplings are cream-colored and scalloped with mottled green. They're often baked and served whole.

Source: Prevention's New Foods For Healing, by Selene Yeager and the Editors of Prevention Health Books, Š1998 by Rodale Press, Inc.

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     Butternut squash is one of the handiest and healthiest vegetables you can serve. It might win the vegetable versatility award, as you can bake or roast it, steam or boil it, use it in stews or a stir-fry. Butternut squash is good in soups, main dishes, as a side dish, and even for dessert, where it can take the place of pumpkin or sweet potato as a pie filling.

     The slightly sweet, nutty flavor of butternut squash is enhanced by a wide range of seasonings. In America we tend to stick to cinnamon and nutmeg, but butternut squash also turns up in highly spiced North African stews, chile pepper-spiked Latin dishes and in incendiary Thai curries. It is even delicious seasoned with Mediterranean herbs such as thyme and oregano. The texture of butternut squash is flexible enough to be served in hearty chunks, or finely chopped and mixed into risotto, or whirled into a creamy puree that is delicious presented as a soup or a side dish.

     Nutritionally, butternut squash has more vitamin C and beta-carotene than any other winter squash. It is also easier to use than its harder shelled cousins like acorn and spaghetti squash. In fact, you can simply boil or steam the squash, then slip the skin off using a knife run just under the surface. The seeds scoop out just as easily. If you want to cut down on prep time even more, you can buy butternut squash already cut up and ready to cook.

     Some foods immediately call to mind an ideal partner, like rice and beans, peanut butter and jelly, or tomatoes and basil. For butternut squash, though, the list of happy pairings is almost endless. In winter, I particularly like combining it with apples, chestnuts, and almost any bean, from green snap beans to dried Tuscan white or canned, velvety pintos.

AICR

Dana Jacobi is the author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.

BUTTERNUT SQUASH ENCHILADAS
WITH SALSA VERDE
Unlike other winter squashes, butternut is generally available year-round. Since bigger squashes tend to be sweeter, buy a nice hefty one and use it to make these enchiladas. Recipe from the American Institute of Cancer Research.

1 package (16 oz.) diced peeled butternut
squash, or 1-1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)

     Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.

     Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snugly in the dish. (You may want to “test” and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.

     Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.

     Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour puréed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired. Makes 8 Servings.

Sodium Alert! This recipe is not suitable for those on low-salt or sodium-restricted meal plans.

Per serving: 180 Cal; 2 g Total Fat (1 g Sat Fat); 33 g Carb; 479 mg Sodium; 8 g Protein; 7 g Dietary Fiber. Exchanges: 2 Starch; 1 Lean Meat.

ITALIAN SQUASH FRITTERS
A Hanukkah treat from Italy, courtesy of the
American Institute for Cancer Research.

1 (12-ounce) pkg. frozen butternut or winter squash
3/4 cup flour
1 tsp baking soda
Pinch of salt(1/8 tsp)
1 egg
1/4 cup sugar
Grated zest of 1/2 orange
1/4 cup golden raisins
1/4 cup chopped, dried apricots
1/4 cup peanut oil, for cooking
1 to 2 Tbsp Confectioners’ sugar

In a medium saucepan, cook the squash according to package directions.

With the pot over medium-low heat, mix the flour into the squash, using a wooden spoon. Cook, stirring continually, until the mixture is thick and there are no lumps. Mix in the baking soda and salt, then the egg, stirring until it is well combined. Mix in the sugar, zest, raisins and apricots. Remove the pot from the heat and let stand 15 minutes. The batter will be velvety and elastic.

In a medium, nonstick skillet, heat 2 Tablespoons of the oil over medium-high heat. Drop the batter, a scant teaspoon at a time, into the hot oil. Cook 8 to 9 fritters at a time, until they are dark brown on the bottom, about 2 minutes. With tongs, turn the fritters, pressing them into coin-size disks with the side of the tongs. Brown well, 2-3 minutes. Transfer to paper towels. Add the remaining 2 Tablespoons of oil, as needed, during the frying.

Arrange the warm fritters on a serving plate and sprinkle with Confectioners’ sugar. Serve immediately. Makes 8 Servings (6 fritters per serving).

Note: You can make the whole batch and hold the cooked fritters in a warm oven. They stay crisper than latkes do in the oven.

Per Serving: 176 Cal; 8gm Fat (1gm Sat Fat); 25gm Carbo; 30mg Cholesterol; 204mg Sodium; 18mg Calcium; 3gm Protein. Exchanges: 1 Starch/Bread; 1/2 Fruit; 1-1/2 Fat.

BLACK BEAN BUTTERNUT SQUASH SOUP
This soup is a good source of folate and potassium. Recipe from the EatRight Heart Smart from the EatRight series, Š1997 by Oxmoor House, Inc.

1 cup dried black beans
10 cups water
1 cup chopped onion
1 cup chopped celery
1/4 tsp pepper
1 clove garlic, minced
1 bay leaf
1 (1-pound) butternut squash, peeled, seeded and cubed*
1/2 tsp salt
2 Tbsp low-fat sour cream

*See In The Kitchen (sidebar) for tips on easier peeling and seeding winter squash

Sort and rinse beans; place in a large Dutch oven. Cover with water to depth of 2-inches above beans; let beans soak overnight. (Quick Soak: Bring beans to a boil, and boil 2 minutes; remove from heat, cover and let stand hour.)

Drain beans. Add 10 cups fresh water and next 5 ingredients. Bring to a boil; cover, reduce heat, and simmer 2 hours. Remove and discard bay leaf. Add squash and salt. Cover and cook 30 minutes or until squash is tender.

To serve: ladle soup into individual bowls and top each serving with 1 teaspoon sour cream. Yield: 6 (1-1/4 cup) Servings.

Per Serving: 157 Cal; 1 g Total Fat; 31 g Carb; 2 mg Cholesterol; 219 mg Sodium; 8 g Protein; 7 g Fiber. Exchanges: 2 Starch.

CIDER-ROASTED SQUASH
In the "good old days" winter squash was usually slathered with brown sugar and butter. Here, the golden vegetable
goes upscale (and slims down), baked in an apple cider
steam bath. Recipe from Better Homes and
GardensŽ Carb Counter's Diabetic Cookbook,
Š2003 by Meredith Corp., Des Moines, IA

Nonstick cooking spray
8 cups peeled, seeded winter squash (such as butternut or
acorn), cut into 1-inch cubes
1 medium onion, cut into wedges
1/4 cup apple juice or apple cider
2 tsp olive oil or cooking oil
1 Tbsp brown sugar
1/2 tsp salt
1/4 tsp ground nutmeg or ginger
1/4 tsp black pepper

Coat a 3-quart rectangular baking dish with cooking spray. Add the squash and onion; toss to combine. In a small bowl, combine apple juice or cider, oil, brown sugar, salt, nutmeg, and pepper; pour over vegetables.

Roast vegetables in a 450°F oven about 35 minutes or until vegetables are tender, stirring twice. Makes 8 Servings.

Per Serving: 85 Cal; 4 g Total Fat (1 g Sat Ft); 13 g Carb; 00 mg Cholesterol; 151 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Fat.

MAPLE-SQUASH MUFFINS
Pumpkin is a winter squash used profusely in baked goods, so why not butternut? Recipe from Low-Fat Ways To Cook For The Holidays, Š1998 by Oxmoor House, Inc.

1-3/4 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1 tsp ground cinnamon
1/4 cup finely chopped walnuts, toasted
2 egg whites, lightly beaten
3/4 cup cooked, mashed butternut squash
2/3 cup plain nonfat yogurt
1/2 cup maple syrup
2 Tbsp vegetable oil
Vegetable cooking spray

Combine first 6 ingredients in a large bowl; make a well in center of mixture. Combine egg whites and next 4 ingredients; add to flour mixture, stirring just until dry ingredients are moistened.

Spoon batter evenly into muffin pans coated with cooking spray. Bake at 400°F for 20 minutes. Remove from pans immediately. Yield: 12 Muffins.

Per Muffin: 153 Cal; 4 g Total Ft (<1 g Sat Fat); 25 g Carb; 00 mg Cholesterol; 130 mg Sodium; 4 g Protein. Exchanges: 2 Starch; 1 Fat.

BUTTERNUT SQUASH BISQUE
This golden soup makes the most of two fall favorites ~ butternut squash and Rome apples. Cooked and puréed, they make the bisque smooth and creamy. Recipe from SouthernLiving Our Best Low-Fat Low-Calorie Recipes, Š1997 by Oxmoor House, Inc.

1 small butternut squash (about 1 pound)
1 stalk celery, sliced
1 (14.25-ounce) can no-salt-added chicken broth, undiluted
2 cups peeled, sliced Rome apples
3/4 cup peeled, sliced potato
3/4 cup sliced onion
1/3 cup sliced carrot
1/4 tsp dried oregano
1/4 tsp dried rosemary
1/4 cup skim milk

Peel squash; cut in half, and remove seeds. Slice each half crosswise.

Combine squash, celery, and next 7 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 to 30 minutes or until tender.

Process mixture, in batches, in container of an electric blender until smooth. Return purée to Dutch oven; stir in milk. Cook over low heat, stirring constantly, until thoroughly heated. Yield: 6 (1-cup) Servings.

Per (1-cup) Serving: 90 Cal; <1/2 g Total Fat (Trace); 21 g Carb; 00 mg Cholesterol; 19 mg Sodium; 2 g Protein; 3 g Fiber. Exchanges: 1/2 Starch; 1/2 Fruit.

GOURMET GOLDEN SQUASH
Choose any one or a combination of winter squashes -- such as butternut, acorn, buttercup, golden nugget, Hubbard, pumpkin or turban -- for this luscious mash. It's a pleasant alternative to the usual potato or rice side dishes. Recipe from The New Family Cookbook For People With Diabetes,
Š1999 by the American Diabetes Association and The American Dietetic Association.

2 pounds winter squash, i.e., butternut, peeled and cubed,
OR two (10-ounce) packages thawed frozen winter squash
1/2 cup finely chopped onion
1 Tbsp margarine
1/2 cup light sour cream
1 tsp salt
1/4 tsp freshly ground pepper
Pinch of ground nutmeg

Cook fresh squash in a pot of boiling water until tender. Drain well and mash or put through a food mill. If you use thawed frozen mashed squash, cook according to the package instructions.

Preheat oven to 400°F. Prepare a 1-quart casserole with nonstick pan spray.

In a small skillet, sauté the onion in margarine until tender, about 5 minutes. Add the squash, sour cream, salt, and pepper; mix well. Turn into the prepared casserole and sprinkle with nutmeg. Bake, uncovered, 35 to 45 minutes. Serve hot. Makes 6 Servings (3 Cups).

Sodium Alert! This recipe is not suitable for those on low-salt or sodium-restricted meal plans.

Per (1/2-cup) Serving: 76 Cal; 4 g Total Fat (2 g Sat Fat); 11 g Carb; 9 mg Cholesterol; 422 mg Sodium; 1 g Protein; 3 g Fiber; 5 g Sugars. Exchanges: 1/2 Starch; 1 Fat.

PORK AND WINTER SQUASH STEW
Recipe creator Evelyn Plyler of Apple Valley, CA says,
"Here in the high desert area of California, we do get snow, so this stew's especially popular in winter!" Recipe from
Taste of Home's Down-Home Diabetic Cookbook,
Š1995 by Reiman Publications, L.P.

2 pounds lean boneless pork, cut into 1-inch cubes
2 Tbsp cooking oil, divided
2 cups chopped onion
2 garlic cloves, minced
3 cups sliced fresh mushrooms
2-1/2 cups diagonally sliced carrots
2 cans (14.5-ounces each) Italian stewed tomatoes
2 tsp dried thyme
1/2 tsp pepper
4 cups cubed, peeled butternut squash
Hot cooked noodles (optional)

In a 4-quart Dutch oven, brown pork in 1 tablespoon of the oil. Remove from pan; drain and set aside.

Heat remaining oil in the same pan over medium heat. Sauté onion and garlic for 3 minutes. Return pork to pan. Add mushrooms, carrots, tomatoes, thyme and pepper; bring to a boil. Reduce heat; cover and simmer for 1 hour.

Add squash; simmer, uncovered, for 30 minutes or until meat and vegetables are tender. Serve over noodles, if desired. Yield: 8 Servings.

Sodium Alert! This recipe is not suitable for those on low-salt or sodium-restricted meal plans.

Per Serving (without noodles): 298 Cal; 4 g Total Fat; 26 g Carb; 60 mg Cholesterol; 393 mg Sodium; 22 g Protein. Exchanges: 2 Meat; 2 Veg; 1 Starch; 1 Fat.

SOUTHWESTERN STUFFED SQUASH
For a more exciting way to serve chili, spoon it in a
squash "bowl." Recipe from Better Homes and
Gardens New Dieter's Cookbook,
Š1997 by Meredith Corporation, Des Moines, IA.

3 each (1-1/2 to 2-pound) butternut squash
8 ounces ground raw turkey or chicken
2 green onions, sliced
1 to 2 tsp chili powder
1/2 tsp dried oregano, crushed
1 (15-ounce) can black beans or pinto beans, rinsed and
drained
1 (8-ounce) can tomato sauce
1/4 cup sliced pitted ripe olives (optional)
1 jalapeńo pepper, seeded and chopped* (optional)
Light dairy sour cream (optional)
Green onion tops (optional)

*Note: Because chili peppers, such a jalapeńos, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chili peppers, wear plastic gloves. If your bare hands touch the chili peppers, wash your hands well with soap and water.

Cut off the blossom end of each squash. From one side of each squash, cut off a shallow lengthwise slice. Finely chop enough of the slices to equal 1/2 cup; set aside.

Remove and discard seeds from the cavities of the squash. Hollow out squash, leaving 1/2-inch-thick shells. Invert squash on a shallow baking pan. Bake, uncovered, in a 350°F oven about 40 minutes, or until squash are tender.

Meanwhile, in a large skillet, cook turkey or chicken and chopped squash until meat is browned. Stir in onions, chili powder, and oregano. Cook and stir 2 minutes more. Stir in beans, tomato sauce, olives (if desired), and jalapeńo pepper.

Bring to boiling. Spoon bean mixture into hollows of baked squash. Bake, uncovered, about 15 minutes or until heated through. If desired, serve with sour cream; garnish with green onion. Makes 6 Servings.

Sodium Alert! This recipe is not suitable for those on low-salt or sodium-restricted meal plans.

Per Serving (without sour cream): 156 Cal; 3 g Total Fat
(1 g Sat Fat); 26 g Carb; 14 mg Cholesterol; 430 mg Sodium; 11 g Protein; 7 g Fiber. Exchanges: 1-1/2 Starch;
1 Lean Meat.

CURRIED SQUASH SOUP
Deep yellow and orange vegetables, such as winter squash, are an excellent source of vitamin A. Just a few simple ingredients combine with this delicious vegetable for an elegant soup. Recipe from Better Homes and Gardens
New Dieter's Cookbook,
Š1997 by Meredith Corporation, Des Moines, IA.

3 cups peeled and cubed butternut, acorn, and/or Hubbard
squash
1-1/4 cups reduced-sodium chicken broth
1/2 cup chopped onion
1/2 cup water
1/2 tsp curry powder
1/4 tsp ground ginger
1/4 tsp salt
4 tsp snipped fresh thyme, OR, 1/2 tsp dried thyme, crushed
Light dairy sour cream (optional)
Fresh thyme sprigs for garnish (optional)

In a large saucepan, combine squash, chicken broth. onion, water, curry powder, ginger, salt, and the dried thyme (if using).

Bring to a boil; reduce heat. Simmer, covered, about 10 minutes or until squash is tender. Mash squash. Stir in the snipped fresh thyme (if using). If desired, garnish with light sour cream and fresh thyme sprigs. Makes 4 Servings.

Sodium Alert! This recipe is not suitable for those on low-salt or sodium-restricted meal plans.

Per Serving: 53 Cal; 1 g Total Fat; 12 g Carb; 00 mg Cholesterol; 338 mg Sodium; 2 g protein; 2 g Fiber. Exchanges: 1 Starch.

SQUASH AND POTATO BAKE
Butternut squash is a sweet-tasting winter squash, very high in Vitamin A. Recipe from the Heart Smart Cookbook, by The Wichita Eagle and HCA Wesley Medical Center, Š1993.

8 tsp soft tub margarine
4 egg whites
1/2 tsp salt
1/4 tsp basil
1/4 tsp thyme
1/8 tsp pepper
1 onion, peeled, ends removed
1 clove garlic, peeled and minced or pressed
1 butternut squash (about 1 pound)
2 medium russet potatoes
1/4 cup fine dry bread crumbs
Vegetable cooking spray

Preheat oven to 350°F. Lightly spray a 10-inch quiche dish or pie pan with vegetable cooking spray; set aside.

Melt margarine in small pan over low heat; pour into a large mixing bowl. Let cool, then beat in egg whites, salt, basil, thyme and pepper. Insert metal blade into food processor work bowl. Finely chop onion and add onion and garlic to egg mixture.

Change blade to shredding disc. Cut squash in half. Scoop out and discard seeds and fiber. Peel and cut into pieces to fit feed tube. Shred squash and add it to egg mixture.

Peel potatoes, then shred. (Or shred squash and potatoes in a cheese grater). Add to egg mixture with bread crumbs; stir well. Spread mixture evenly into prepared baking dish. Spread mixture evenly in prepared baking dish.

Bake, uncovered, in preheated oven until lightly browned, about 1 hour. Makes 8 Servings.

Per Serving: 113 Cal; 4 g Total Fat; 16 g Carb; 00 mg Cholesterol; 225 mg Sodium; 3 g Protein. Exchanges:
1 Starch; 1 Fat.

SCALLOPED BUTTERNUT SQUASH AND APPLES
Butternut squash and apples make a happy autumn pairing. Recipe from EatRight Lose Weight, 7 Simple Steps, from the EatRight series, Š1997 by Oxmoor House, Inc.

1 (2-pound) butternut squash
Vegetable cooking spray
2 Rome apples, cored
1/4 cup brown sugar
1 Tbsp margarine, melted
1 Tbsp all-purpose flour
1/4 tsp salt

Cut butternut squash in half lengthwise; remove and discard seeds. Peel squash and cut into 1/2-inch-thick slices. Place in a 13- x 9- x 2-inch baking dish coated with cooking spray.

Cut apples into 1/2-inch-thick slices and place on squash in baking dish. Set aside.

Combine brown sugar and remaining 3 ingredients in a small bowl. Sprinkle sugar mixture over apple. Cover and bake at 350°F for 30 minutes; uncover and cook 20 to 30 additional minutes or until squash is tender. Yield: 8 Servings.

Per Serving: 103 Cal; 2 g Total Fat; 23 g Carb; 00 mg Cholesterol; 96 mg Sodium; 1 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1/2 Fruit.

GINGER-ORANGE SQUASH
You can prepare this festive-flavored dish in a snap in the microwave. Recipe from Vonna Wendt, Ephrata, WA,
for Taste Of Home Low-Fat Country Cooking,
Š1997 by Reiman Publications, L.P.

1 butternut squash (2 pounds)
2 Tbsp frozen orange juice concentrate
2 Tbsp brown sugar
2 tsp margarine
1/4 tsp ground ginger

Pierce squash several times with a knife or fork; place on a microwave-safe plate. Cook on HIGH for 5 minutes.

Cut into quarters; remove seeds. Return to plate, cut side down, and cover with waxed paper; microwave on HIGH for 7 minutes. Turn over; microwave on HIGH for 6 to 8 minutes or until soft.

Scoop out pulp and place in a bowl; add remaining ingredients and mix well. Makes 4 Servings.

Note: This recipe was tested in a 700-watt microwave oven.

Per Serving: 97 Cal; 2 g Total Fat; 21 g Carb; 00 mg Cholesterol; 28 mg Sodium; 1 g Protein. Exchanges: 1 Starch.

SHERRIED SQUASH BAKE
This comforting casserole from Daria Zawistowski, Hopatcong, NJ, makes a satisfying accompaniment to roast poultry. Any hard-skinned winter squash can be used, such as butternut, buttercup, acorn or hubbard. Recipe from Eat Great Lose Weight, by Jane Kirby, RD, and David Joachim, Š2000 by Rodale Inc.

2 pounds butternut squash, peeled, seeded and cut into
cubes
1/2 cup fat-free milk
2 Tbsp unbleached or all-purpose flour
1 egg
2 Tbsp cream sherry or apple juice
1/3 cup packed brown sugar
1/2 tsp salt
1/4 tsp ground white or black pepper
1/8 tsp ground cinnamon

In a covered saucepan, heat 1-inch of lightly salted water to boiling. Place squash in a steamer basket and insert into the saucepan. Cover and simmer 7 minutes, or until very tender.

Preheat oven to 325°F. Coat a 9- x 9-inch baking dish with nonstick spray.

In a large bowl with mixer at medium speed, beat squash, milk, flour, egg, sherry or apple juice, brown sugar, salt and pepper. Spoon mixture into the prepared baking dish. Sprinkle with cinnamon. Bake 30 minutes, or until a wooden pick inserted in the center comes out clean. Makes 8 Servings.

Per Serving: 97 Cal; 1 g Total Fat; 20 g Carb; 27 mg Cholesterol; 155 mg Sodium; 3 g protein. Exchanges: 1 Starch.

BUTTERNUT SQUASH ROLLS
"My grandma loves these light moist rolls, and so do my nieces and nephews. They're a great way to use leftover squash -- or to get non-squash lovers to eat this delicious vegetable!" says Angela Leschisin, Turtle Lake, WI. Recipe from Taste of Home's Light & Tasty Annual Recipes 2002,
Š2002 Reiman Publications LLC.

1 Tbsp active dry yeast
1/4 cup warm water (110° to 115°)
1 tsp sugar
2/3 cup warm fat-free milk (110° to 115°)
1 cup mashed cooked butternut squash
1/3 cup butter or stick margarine, melted
1/3 cup packed brown sugar
1 tsp salt
2 cups whole wheat flour
2 to 2-1/2 cups all-purpose flour

In a mixing bowl, dissolve yeast in warm water. Add sugar; let stand for 5 minutes. Stir in the milk, squash, butter, brown sugar and salt. Add whole wheat flour. Beat on medium speed for 2 minutes. Stir in enough all-purpose flour to form a soft dough.

Turn onto a floured surface; knead until smooth and elastic, about 10 minutes. Place in a bowl coated with nonstick cooking spray, turning once to coat top. Cover and let rise in a warm place until doubled, about 1 hour.

Punch dough down and turn onto a floured surface; divide into 20 pieces. Shape each piece into a ball. Place 2-inches apart on baking sheets coated with nonstick cooking spray. With a sharp knife, make shallow slashes on top of rolls. Cover and let rise until doubled, about 45 minutes.

Bake at 400°F for 11 to 13 minutes or until golden brown. Remove from pans to wire racks to cool. Yield: 20 Rolls.

Per Roll: 147 Cal; 4 g Total Fat (2 g Sat Fat); 26 g Carb;
8 mg Cholesterol; 156 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1 Fat.

CANDIED BUTTERNUT SQUASH
This special seasonal treat could almost pass for dessert! Recipe from Rodale's Basic Natural Foods Cookbook,
Š1984 by Rodale Press, Inc.

1 large butternut squash (about 2 pounds)
1/4 cup butter, melted
1/4 cup honey
1/2 cup ground walnuts
1/4 tsp ground nutmeg

Preheat oven to 350°F.

Quarter squash lengthwise and scoop out seeds. Arrange pieces, cut-side down, in an 11- x 15-inch baking dish. Add 1/4-inch of hot water to the pan and bake for 1 hour, or until tender. Cool and then peel squash.

Cut squash into 1/2-inch slices, and place in a 9- x 13-inch baking dish. Pour melted butter and honey over squash; sprinkle with walnuts and nutmeg and bake for 20 minutes, or until squash is hot and topping is crusty. Makes 8 Servings.

Per Serving: 168 Cal; 9 g Total Fat (4 g Sat Fat);
23 g Carb; 16 mg Cholesterol; 67 mg Sodium; 433 mg Potassium; 2 g Protein; 2 g Fiber; 9 g Sugars. Exchanges: 1-1/2 Starch; 2 Fat.

WINTER SQUASH SPOONBREAD
Recipe from What's for Dinner? 365 Lean & Natural Dinners, by Edith Stovel,
Š1992 by Storey Communications, Inc.

1-1/2 cups peeled and diced winter squash (butternut)
1/3 cup pure maple syrup
2 cups skim milk
1 cup cornmeal
1/8 tsp ground nutmeg
4 Tbsp soft margarine, 1/2-inch pieces
5 large eggs, separated

Preheat oven to 375°F. Spray a large, shallow casserole with nonstick coating and set aside.

Put squash into a large saucepan with plenty of water. Bring to a boil, cover, then simmer for about 20 minutes, until squash is very soft. Drain in a colander for several minutes, then purée squash in a blender or food processor with maple syrup. Set aside.

Put milk in a large, heavy-bottomed saucepan. While milk is still cook, gradually whisk in cornmeal. On medium-high heat, cook cornmeal, stirring until it starts to thicken, about 3 to 5 minutes. Reduce heat slightly and continue to stir and cook for several more minutes, or until it is quite thick. Stir in nutmeg, margarine, and puréed squash mixture and whisk until smooth. Remove from heat and whisk in egg yolks. Pour into a large mixing bowl.

Beat egg whites until stiff, then fold them into cooked mixture. Pour into prepared pan and bake for about 35 minutes or until golden and puffed; large cracks will appear on the surface. Serve hot. Makes 8 Servings

Per Serving: 196 Cal; 7 g Total Fat (2 g Sat Fat); 27 g Carb; 133 mg Cholesterol; 117 mg Sodium; 305 mg Potassium; 7 g Protein; 1 g Fiber; 11 g Sugars.
Exchanges: 2 Starch; 1/2 Lean Meat; 1 Fat.