Cooking the squash and onions in a large, shallow pan helps them brown, bringing out their natural sweetness.

Onions Image - Corbis

Ingredients

1 butternut squash (about 2 pounds)

1 tablespoon sugar

2 1/2teaspoons coriander

1 teaspoon oregano

3/4 teaspoon salt

1 large Spanish or Vidalia onion (1 pound), halved and thickly sliced

1 tablespoon vegetable oil, such as olive or canola oil

Directions

1. Preheat the oven to 450°F. With a large knife, quarter, peel, and seed the squash, and cut crosswise into ½-inch-thick slices.

2. In a large bowl, combine the sugar, coriander, oregano, and salt. Add the squash and onion, and toss well to coat. Add the oil and toss again.

3. Arrange the vegetables on a jelly-roll pan or in a large roasting pan, and bake until the squash is tender and the onion is golden brown, about 45 minutes. Stir several times during cooking. Serve hot or at room temperature. Makes 4 servings

Cheese Tortellini with Butternut-Marinara Sauce To turn this vegetable side dish into a meatless main course, prepare the recipe as directed. Then stir the vegetables into 2 cups of bottled marinara sauce and toss with 1 pound of freshly cooked cheese tortellini. Sprinkle with 2 tablespoons of grated Parmesan.

Nutrition Facts

per serving
calories 175
total fat 4g
saturated fat 0.6g
cholesterol 0mg
dietary fiber 9g
carbohydrate 36g
protein 3g
sodium 448mg
 

Good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin C

KITCHEN tip

Butternut squash can be quite difficult to cut, especially the larger specimens. But there is a way to make it a bit easier. First, be sure you have a big, sturdy knife. Then, cut the squash crosswise at the “waist”—the spot where the squash starts to bulge out. Place the bulbous end on the work surface cut-side down and cut it in half lengthwise. Now you can scoop out the seeds. Cut the narrower end of the squash in half lengthwise, and peel all 4 pieces of squash. Then cut up the squash as directed in the recipe.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Oct 2011

Last Modified: 24 Mar 2015