Very little is asked of the cook in this recipe, but the rewards, both in flavor and nutritional value, are superb. Just note the minuscule amount of fat.

Butternut Squash Image - Jupiter


2 small butternut squash (1 1/4 pounds each), halved lengthwise and seeded

1/3 cup orange juice

2 tablespoons apricot fruit spread

2 cloves garlic, minced

3 tablespoons chopped parsley

1 teaspoon olive oil

1/4 teaspoon pepper


1. Preheat the oven to 425°F. Cut a small piece off the rounded side of each squash half so that it will sit flat in the pan.

2. In a small bowl, stir together the orange juice, apricot fruit spread, garlic, parsley, oil, salt, and pepper. Spoon the mixture into the hollow of each squash half. Cover with foil and bake until tender, about 45 minutes. Makes 4 servings

Rice-Stuffed Butternut Squash In step 2, omit the orange juice. Combine the remaining ingredients and stir in 1 cup of cooked brown rice. Mound the brown rice in the hollows of the squash, cover, and bake as directed.

Nutrition Facts

per serving: calories 142, total fat 1.5g, saturated fat 0.2g, cholesterol 0mg, dietary fiber 0g, carbohydrate 36g, protein 3g, sodium 285mg

good source of: beta carotene, folate, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 18 Oct 2011

Last Modified: 30 Mar 2015