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Wonderful Winter Squash

Makes 4 1-cup servings

Winter squash is available throughout the year in most places. If you've never tried a butternut, kabocha, or delicata squash, you're in for a real treat. They can be steamed or baked, or prepared as described below.

1 winter squash
1/2 cup water
1 tablespoon reduced-sodium soy sauce
2 tablespoons maple syrup

Peel squash, cut in half and remove seeds. Cut squash into 1/2-inch cubes (you should have about 4 cups).

Place into a large pot with water. Add soy sauce and maple syrup. Cover and simmer over medium heat, stirring occasionally, until squash is tender when pierced with a fork, 15 to 20 minutes.

Per 1-cup serving

  • Calories: 66
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 5.2%
  • Cholesterol: 0 mg
  • Protein: 1.1 g
  • Carbohydrates: 16 g
  • Sugar: 9.8 g
  • Fiber: 2.8 g
  • Sodium: 135 mg
  • Calcium: 30 mg
  • Iron: 0.6 mg
  • Vitamin C: 9.6 mg
  • Beta Carotene: 2806 mcg
  • Vitamin E: 0.1 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.