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Butternut Squash Main Dish

Apr 29, 2012 | By M.H. Dyer
Butternut Squash Main Dish
Photo Credit Polka Dot Images/Polka Dot/Getty Images

Butternut squash is an easy but adaptable main dish that allows you the flexibility to adjust the ingredients to suit your flavor and health preferences. The heart of the dish -- butternut squash -- is low in calories and fat, but power-packed with nutrients, including beta-carotene, fiber and a variety of vitamins and minerals.

Pasta

Select the best pasta for your main dish. Save thin pastas such as angel hair for light sauces. For your butternut squash main dish, use a solid pasta such as rotini, penne or macaroni. The National Pasta Association recommends an allowance of 4 oz. of uncooked pasta per person, so a 16-oz. package of pasta is enough to serve four people. For a boost of fiber, incorporate whole-grain pasta into your main dish.

Squash

Butternut squash provides a golden color, mild, nutty flavor and a smooth consistency to your main dish. If you don't have butternut squash, other winter squash such as acorn or Hubbard squash provide similar flavor and texture, making them appropriate substitutions for your main dish. Although butternut squash is harvested in autumn, the squash, stored for several months in a cool, dark environment, is readily available in most supermarkets throughout the winter.

Broth

Chunks of butternut squash are cooked in broth until the squash is fork-tender. Chicken broth is a good choice, but vegetable broth is appropriate for a vegetarian main dish. If you don't have time to make homemade broth, use canned broth, available in both low-fat and low-sodium versions.

Bacon

While bacon adds flavor to your butternut squash main dish, it also adds high levels of fat. If fat is a concern, use bacon sparingly, or omit the bacon entirely. White beans -- either home cooked or canned -- are a good substitute, adding flavor, protein and fiber.

Onions and Garlic

Although a sweet onion is often added to a butternut squash main dish, any type of onion is appropriate. For a slightly different spin and a milder flavor, use leeks instead of onions. Leeks, which look like giant green onions, are chopped or sliced, then cooked the same way as the onion. Careful washing is important, as grit is often embedded between the tight layers of the leek. Garlic is a matter of personal preference, so use as much or as little as you prefer. Onions, leeks and garlic are all members of the same family. If fat isn't a concern, saute the onions, leeks or garlic in a small amount of bacon fat. Otherwise, use olive oil or canola oil.

Extras

Butternut squash is a flexible dish that is easily adjusted to suit your preferences. If you like the flavor of tomatoes, add a chopped, fresh tomato. You can also use canned tomatoes, but drain well to avoid a soupy main dish. Chopped, fresh spinach adds flavor and nutrition. If you like, top the dish with grated Parmesan cheese just prior to serving. The dish is usually seasoned with salt and pepper, but you can also add a pinch of cayenne pepper or sage or a few sprigs of parsley.

References

Article reviewed by Jessica Lyons Last updated on: Apr 29, 2012

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