Cooking with Tammy Kelly: All things Butternut Squash
All Things Butternut Squash
Butternut squash is a kitchen hero. It tastes delicious, is nutrient-dense, and is easy to use!
Peak Season for butternut squash is fall and winter, perfect timing, what is more comforting than a smooth and creamy soup or casserole?
Butternut squash is loaded with nutrition, it is rich in potassium, fiber, Vitamin A, manganese and Vitamin C. Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis.
How to Select Butternut Squash:
Look for butternut squash with taut, evenly colored skin free of blemishes, wrinkled skin or soft spots.
Butternut squash should feel heavy for its size.
How to Store Butternut Squash:
Store butternut squash in a cool, dark place for up to 1 month.
Once cut, wrap in plastic and store in refrigerator for up to 5 days.
Cooking Butternut Squash
One of the challenges in using butternut squash is that it is hard to cut and takes a while to cook.
So here is a solution to make them easier to prepare. Roast 2-3 of the squash whole. This takes about an hour in a 350-degree oven. Use a tray so it does not make a mess.
Once they are baked, cut them in half, remove the seeds, remove the pulp, and freeze in bags.
**Nutrition Note, butternut squash seeds can be roasted and eaten somewhat like pumpkin seeds.
Panera Bread Copycat Soup Recipe
1 tablespoon extra-virgin olive oil
1 small yellow onion, diced (about 3/4 cup)
2 pounds chopped butternut squash (about 6 heaping cups)
3 small carrots, chopped (about 1 cup)
3-4 cups vegetable broth
2 cups apple cider or apple juice (do NOT use apple cider vinegar)
1/2 teaspoon curry powder
1/4 teaspoon cinnamon
dash of nutmeg
1/2 cup pumpkin puree
2 tablespoons butter
2 ounces low-fat cream cheese
1 tablespoon brown sugar, more to taste
salt to taste
heavy cream, optional
In a large pot, heat oil over medium-high heat. Add onions and sauté until translucent, stirring frequently.
Add squash, carrots, vegetable broth, apple cider, and spices.
Bring to a boil, reduce heat and simmer for 10-15 minutes, or until squash and carrots are soft. Remove from heat and add pumpkin puree, butter, cream cheese and brown sugar.
Puree with an immersion blender or in batches in a normal blender. Blend until very smooth.
Taste soup and add salt as desired. You may also add extra brown sugar or honey to achieve a taste closer that of Panera’s. You can also add a little heavy cream if you want a more decadent soup. If desired, add more vegetable broth to thin soup.
Return to burner over medium-low heat, if needed to heat the soup back up, and then serve immediately.
Butternut Squash and Black Bean Enchilada Skillet
(adapted from an AmbitiousKitchen Blog)
1 tablespoon olive oil or avocado oil
3 cups 1/2-inch-diced, peeled butternut squash (from about a 2-lb. squash)
salt and pepper, to season
1 medium yellow onion, diced
2 cloves garlic, minced
1/2 jalapeno, diced (and seeded if you want less spice)
1 teaspoon cumin
1 teaspoon chili powder
1 (15 ounce) can black beans, drained and rinsed
8 yellow corn tortillas, cut into thick strips
1 (15 ounce) can red enchilada sauce
1 cup shredded Colby jack or Mexican cheese (or whatever you prefer), divided
Cilantro and Greek yogurt, for serving
Add olive oil to a large oven-proof skillet and place over medium heat. Add onions, garlic, and jalapeno and cook 3-5 minutes until onions become translucent and garlic is fragrant.
Add cubed squash, cumin and chili powder and season with salt and pepper. Cook, stirring occasionally, until the squash is slightly tender, about 10 minutes or so. Sometimes it helps if you cover the pan with a lid to create condensation, which will help to speed up the cooking time. You want the squash to be fork tender, but not so tender that it starts to fall apart and become mush.
Next, add the black beans, corn tortilla pieces, and the can of enchilada sauce and stir to combine. Reduce heat to medium-low and sprinkle in 1/2 cup of cheese. Stir again and simmer for a few minutes.
Turn on your oven broiler to high. Sprinkle an additional 1/2 cup of cheese (or more if you'd like!) over the top of the enchilada mixture and place in oven under broiler for 3-5 minutes until cheese melts. Remove from oven and serve immediately. Feel free to add in cilantro. Serve with sour cream, guacamole, or hot sauce to taste.
Serves 4, each serving contains; Calories 405, Carbohydrates 43g., Protein 17g., Fat 12g., Fiber 14g., Sugar 8g.
Butternut Squash Mac and Cheese
1 pound butternut squash, peeled, seeded, and cut into 1/2-inch cubes
1 ½ cups whole milk
½ cup water
½ teaspoon kosher salt
¼ teaspoon ground black or white pepper
¼ teaspoon freshly grated nutmeg
1 pound uncooked macaroni pasta
1 ½ cups grated sharp cheddar cheese
2 ounces cream cheese, at room temperature
Place the squash, milk, water, and salt in a large pot and bring to a simmer over medium-high heat. Reduce the heat to medium, cover, and cook until the squash is tender, about 20 minutes. Turn off the heat and set aside. Meanwhile, cook the pasta.
Bring another large pot of salted water to a boil over high heat. Add the pasta and cook according to the package directions until al dente, 6 to 8 minutes. Drain the pasta and set aside.
Use an immersion blender to purée the milk and squash into a smooth sauce. Stir in the nutmeg and pepper. Add the cooked pasta, cheddar, Parmesan, and cream cheese, and stir until the pasta is evenly combined and the cheeses are melted.
Serves 8, each serving contains; Calories 313, Carbohydrates 41g., Protein 13g., Fat 11g., Fiber 2g., Sugar 4g.
Baked Butternut Squash Fries
1 medium butternut squash, peeled and cut into sticks
3 tablespoons corn starch
3 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon dried thyme
Salt and pepper
Dip of your choice, ranch is good
Preheat oven to 425°F degrees and line two large baking sheets with parchment paper
Place the butternut squash sticks into a large bowl and pat them dry with a paper towel. Add the corn starch on top and use your hands to coat the butternut squash completely. Transfer the butternut squash to a colander and shake to remove excess cornstarch.
Return the butternut squash fries to the bowl, add olive oil, garlic powder, paprika and thyme. Toss to combine evenly.
Transfer the fries in a single layer to the prepared baking sheets, making sure not to overcrowd the pan.
Bake for 30-35 minutes, flipping halfway through, until tender and crisp. Allow 5-10 minutes to cool. Then serve warm with your favorite dipping sauce.
Serves 4, each serving contains; Calories 204, Carbohydrates 28g., Protein 2g., Fat 11g., Fiber 4g., Sugar 4g.
Butternut Squash Pasta with Sausage and Spinach
For the Squash
2 cups butternut squash, peeled, seeded, and cubed
1 tablespoon olive oil
Salt and pepper
For the Sausage
1 tablespoon olive oil
½ pound sausage, crumbled, without casings
Creamy Pasta Sauce
1 tablespoon olive oil
2 garlic cloves, minced
6 ounces spinach
1 cup heavy cream
⅓ cup Parmesan cheese, shredded
¼ teaspoon salt
For the Pasta
8 ounces farfalle (bow tie pasta)
For the Butternut Squash, Preheat oven to 400 F.
In a large bowl, toss cubed butternut squash with olive oil, salt, and pepper.
Spread the squash on a parchment paper-lined baking sheet in one layer, without overcrowding.
Roast in the preheated oven at 400 F for 30 minutes. Remove from oven.
For the Sausage, In a medium skillet, heat 1 tablespoon of olive oil on medium heat.
Add crumbled sausage and cook for about 10 minutes, regularly stirring, until the sausage is cooked through. Remove from heat and set aside.
For the Spinach, in a separate, large skillet, heat 1 tablespoon of olive oil together with minced garlic and spinach over medium heat. Cook, occasionally stirring, for about 5 or 7 minutes until spinach starts to wilt.
Add heavy cream. Bring to a brief boil, then immediately reduce to simmer (boiling but not intensely). Add shredded Parmesan cheese. Keep stirring the sauce with the Parmesan cheese on low to medium boil (simmer) until the cheese melts. Remove from heat.
Season with salt to taste, about ¼ teaspoon of salt. No salt might be necessary if the sausage is very salty. sauce while the butternut squash is being roasted.
Cook Pasta and Assemble, cook pasta al dente in boiling water according to package instructions. That usually means cooking pasta in boiling water for about 7 to 11 minutes. Drain.
To a large skillet with the creamy spinach sauce, add drained cooked pasta and cooked sausage. Stir. Season with salt and pepper, if desired.
Top the pasta with roasted butternut squash. Stir the squash in, or leave it on top. Serves 4.
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