- Great source of carotenoids
Nutrition Information (1/2 cup, cooked):
- Calories: 40
- Fat: 0 grams
- Protein: 2 grams
- Carbohydrate: 9 grams
- Fiber: 3 grams
- Sugar: 3 grams
- Cholesterol: 0 grams
- Sodium: 0 grams
- Vitamin A: 110%
- Vitamin C: 15%
- Calcium: 2%
- Iron: 2%
- Winter squash often has a thick, tough skin that makes peeling hard. It is usually easier to cook the unpeeled squash and then scoop out the cooked flesh afterwards.
- Scoop out any seeds before cooking.
- To bake: Using a whole or halved winter squash, poke holes in the skin with a fork and place on a baking sheet. Bake at 350 degree F for 45 minutes.
- To boil: Cut squash into four pieces or rings and place in a pot of boiling water. Boil 25 minutes or until tender.
- To microwave: Place halves or quarters, cut side down, in a shallow dish; add ¼ cup water. Cover tightly and microwave on high 6 to 8 minutes or until soft.
- Squash is cooked when it is easy to cut with a fork, and the skin peels off easily.
- Add peeled, cooked squash cubes to your favorite soups, stews, beans, casseroles, and sauces.
- Cooked winter squash makes a great side dish for meat, poultry, or fish.
- Cooked squash may be frozen in an airtight container not made from metal
- “Winter squash, fresh.” (December 2012). USDA. Retrieved from http://www.fns.usda.gov/sites/default/files/HHFS_WINTERSQUASH_FRESH_900150Dec2012.pdf
- “Bounty Hunger.” Shape. November 2014. 160.