Squash Apple Casserole

NUMBER OF SERVINGS: 4

This is a wonderful vegetable dish, especially for holidays. It is high in vitamin A, a good source of vitamin C, cholesterol-free, and almost sodium free.

INGREDIENTS

2 1/2 cups fresh winter squash, cut into 1/2-inch slices

1 1/2 cups cooking apples, pared and cut into 1/2-inch slices

1 teaspoon cinnamon

1/2 teaspoon nutmeg

DIRECTIONS

1. Alternate layers of squash and apples in an 8-x 8-inch pan, ending with apples on the top layer.
2. Sprinkle spices over the top layer.
3. Cover the pan with aluminum foil and bake in 350 degrees F oven for approximately 45 to 60 minutes, until squash is tender.
4. Remove foil and bake another 10 to 15 minutes to remove any excess liquid that might have accumulated.
5. Cool slightly before serving.

NURTRIENT INFORMATION PER SERVING SERVING SIZE: 1 cup

54 calories | 0.2 grams fat | 0 gram cholesterol | 2 milligrams sodium | 5.9 grams total sugars | 2.5 grams dietary fiber | 14.2 grams total carbohydrates | 0.7 grams protein | 246 milligrams potassium | 4 milligrams iron

Savory Butternut Squash Soup

INGREDIENTS

1 tablespoon olive oil

2 onions (medium, chopped)

2 carrots (medium, chopped)

2 garlic cloves (minced)

1 cup tomato puree (canned)

5 cups chicken or vegetable broth

4 cups of butternut squash

1 1/2 tablespoons oregano (dried)

1 1/2 tablespoons basil (dried)

NUMBER OF SERVINGS: 6

DIRECTIONS

1. In a large saucepan, warm oil over medium heat.
2. Stir in onions, carrots, and garlic.
3. Cook for about 5 minutes, covered.
4. Stir in the tomato puree, chicken broth, cooked squash, and herbs.
5. Bring soup to a simmer and cook, covered, for 30 minutes.

NURTRIENT INFORMATION PER SERVING SERVING SIZE: 1 cup

127 calories | 7 grams total fat | 1 gram saturated fat | 1 gram cholesterol | 4 grams dietary fiber | 251 milligrams sodium | 19 grams carbohydrates | 7 grams total sugars | 6 grams protein | 95 milligrams calcium | 3 grams iron | 735 milligrams potassium