Publix GreenWise Market Magazine - November 2008
Beautiful, Bountiful Squash
Main dish, side dish, soup or bread¿colorful winter squash is a nutritional standout in a variety of fall dishes.
With bright colors and an intriguing variety of shapes and textures, winter squash is an eye-catcher in the produce aisle this time of year, but its beauty is more than rind deep. Its nutritional profile is equally attractive.
“One cup of baked squash has only 80 calories but 6 grams of fiber,” says Joan Salge Blake, M.S., R.D., clinical associate professor at Boston University. “And winter squash is a great source of vitamin A. In fact, a serving provides almost half of a woman’s needs for the day.”
Most varieties of squash store well for three to six months at cool temperatures (around 50°F). The thicker the skin, the longer they’ll keep. Tasty standbys such as acorn and spaghetti squash are probably familiar, but you’ll find many more varieties just waiting to become new favorites.
Balsamic Vinegar-Glazed Squash
PREP: 25 MINUTES ROAST: 45 MINUTES
Balsamic vinegar reductions are easy to scorch. Be sure to simmer at a low to medium temperature and watch closely as the time approaches 25 minutes.
1 cup Publix GreenWise Market Organic Balsamic Vinegar*
2 teaspoons Publix GreenWise Market 100% Pure
1 bay leaf*
1 rosemary sprig
2 tablespoons butter*
3 pounds acorn squash
1 tablespoon olive oil*
1⁄2 teaspoon salt
ONE To make the balsamic vinegar glaze: In a small saucepan combine balsamic vinegar, honey, bay leaf and rosemary sprig. Bring to a boil; reduce heat. Simmer gently, uncovered, for about 25 minutes or until mixture is reduced to 1/3 cup. Remove and discard the rosemary sprig and bay leaf.
TWO Meanwhile, preheat oven to 425°F. Place butter in a 15×10×1-inch baking sheet (jelly roll pan). Heat pan in the oven for 1 to 2 minutes or until butter is melted. Swirl butter in pan to coat the bottom; set aside.
THREE Using a sharp knife, halve the squash, cutting from blossom to stem ends. Remove seeds and discard. Cut squash crosswise into 1-inch slices, discarding stem ends. Place squash in a single layer on prepared baking sheet. Drizzle with olive oil and sprinkle with salt. Turn each squash slice to coat with oil and butter.
FOUR Roast uncovered for about 45 minutes or until squash is tender and browned, turning slices once or twice. Transfer squash slices to a serving platter. Drizzle balsamic vinegar glaze over squash. Makes 8 servings.
Nutrition Facts per serving: 136 cal., 5 g total fat (2 g sat. fat), 8 mg chol., 176 mg sodium, 22 g carbo., 2 g dietary fiber, 1 g protein.
Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes.
Winter Vegetarian Lasagna
PREP: 40 MINUTES ROAST: 25 MINUTES
BAKE: 50 MINUTES STAND: 10 MINUTES
Just one serving packs 40% of the daily value for calcium plus hefty doses of potassium and vitamins A and C.
3 pounds butternut squash, peeled, seeded and
cut into ¼- to ½-inch-thick slices
2 tablespoons olive oil*
1 teaspoon salt, divided
2 tablespoons butter*
6 cloves garlic,* minced
¼ cup all-purpose flour*
4 cups Publix GreenWise Market Organic Fat-Free Milk,* divided
1 tablespoon snipped fresh rosemary
9 no-boil lasagna noodles
11⁄3 cups finely shredded Parmesan cheese
1 cup Publix GreenWise Market Organic Plain Soymilk*
ONE Lightly grease a 15×10×1-inch baking sheet (jelly roll pan). Preheat oven to 425°F. Place squash in an even layer on the prepared baking sheet, overlapping as needed. Brush with oil and sprinkle with ½ teaspoon salt. Roast, uncovered, for 25 to 30 minutes or until squash is tender. Reduce oven temperature to 375°F.
TWO Meanwhile, in a large saucepan melt butter over medium heat. Add garlic; cook and stir for 1 minute. In a screw-top jar combine flour and ½ cup of fat-free milk; cover and shake until smooth. Stir, along with the remaining fat-free milk, into garlic mixture. Cook and stir until slightly thickened and bubbly. Stir in rosemary.
THREE Lightly grease a 9×13×2-inch baking pan or 3-quart rectangular baking dish. Spoon about 1 cup of the sauce evenly in the prepared pan. Layer one-third of the squash in the pan and top with three of the uncooked noodles. Spoon one-third of the remaining sauce over pasta. Sprinkle with 1/3 cup of the Parmesan cheese. Repeat layers two more times, starting with squash and ending with cheese. Pour soy milk evenly over the layers. Sprinkle with the remaining 1/3 cup Parmesan cheese. Cover tightly with foil.
FOUR. Bake for 40 minutes. Uncover and bake about 10 minutes more or until edges are bubbly, noodles are tender when pierced with a fork and top is lightly browned. Let stand for 10 minutes before serving. Makes 8 to 10 servings.
Nutrition Facts per serving: 319 cal., 11 g total fat (5 g sat. fat), 38 mg chol., 618 mg sodium, 42 g carbo., 4 g dietary fiber, 15 g protein.
PREP: 25 MINUTES BAKE: 15 MINUTES
STAND: 5 MINUTES OVEN: 400°F
Bake extra squash for dinner, then use the leftovers to make this breakfast treat.
Nonstick cooking spray*
1¼ cups all-purpose flour*
¾ cup whole wheat flour*
1⁄3 cup sugar*
2 teaspoons baking powder
½ teaspoon salt
½ teaspoon ground ginger
½ teaspoon ground cinnamon*
1 Publix GreenWise Market Organic Egg,* beaten
¾ cup Publix GreenWise Market Organic Vanilla Soymilk*
1 cup mashed cooked squash (butternut, acorn** or frozen mashed cooked
winter squash, thawed)
¼ cup canola oil
½ cup dried cranberries
ONE Lightly coat twelve 2½-inch muffin cups with cooking spray.
TWO In a large bowl combine flours, sugar, baking powder, salt, ginger and cinnamon. Make a well in the center of the flour mixture; set aside.
THREE In a small bowl combine egg, soy milk, squash and oil. Add squash mixture all at once to the flour mixture; add cranberries. Stir just until moistened (batter should be lumpy). Spoon batter into prepared cups, filling each two-thirds full.
FOUR Bake in a 400°F oven about 15 minutes or until golden and a toothpick inserted in the center comes out clean. Cool in pan on a wire rack for 5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.
**For 1 cup mashed squash, cook 2 cups cubed, peeled squash in a small amount of boiling water until tender (10 to 12 minutes). Drain and mash.
Nutrition Facts per muffin: 169 cal., 5 g total fat (1 g sat. fat), 18 mg chol., 156 mg sodium, 28 g carbo., 2 g dietary fiber, 3 g protein.
Tex-Mex Pork Soup
PREP: 25 MINUTES COOK: 27 MINUTES
A lean cut of pork—along with just the right amount of spiciness—makes this a hearty but low-fat comfort food.
1 pound boneless Publix GreenWise Market Pork
Tenderloin, cut into 1-inch pieces
1 tablespoon canola oil
1 large onion,* chopped
1 large red sweet pepper, seeded and chopped
2 cloves garlic,* minced
1½ teaspoons chili powder
1 teaspoon ground cumin*
3 14-ounce cans reduced-sodium chicken broth
1 14½-ounce can stewed tomatoes, undrained and cut up
1 4-ounce can diced green chilies, undrained
12 ounces winter squash (sweet dumpling, carnival or butternut), peeled,
seeded and cut into ½-inch pieces (1½ cups)
1 cup frozen whole-kernel corn
¼ cup snipped fresh cilantro (optional)ONE
In a 4-quart Dutch oven, cook pork in hot oil over medium heat for 6 to 8 minutes or until pork is no longer pink, stirring occasionally. Using a slotted spoon, transfer pork to a small bowl.TWO
Add onion, sweet pepper and garlic to the same pan; cook for 5 to 10 minutes or until tender, stirring occasionally. Stir in chili powder and cumin; cook and stir for 30 seconds.THREE
Add chicken broth, undrained tomatoes, chilies and squash. Bring to a boil; reduce heat. Cover and simmer about 15 minutes or until squash is tender, stirring occasionally. Stir in pork and corn. Heat through. If desired, sprinkle with cilantro. Makes 8 servings.TIP:
Lightly coat flour tortillas with nonstick spray, then sprinkle with chili powder. Cut into strips, spread in a shallow baking pan and bake at 425°F
6 to 8 minutes or until lightly browned and crisp. Serve with soup.
Nutrition Facts per serving: 153 cal., 3 g total fat (1 g sat. fat), 37 mg chol., 544 mg sodium, 16 g carbo., 3 g dietary fiber, 16 g protein.
Saucy Meatballs over Spaghetti Squash
PREP: 25 MINUTES COOK: 19 MINUTES
Bulgur, a quick-cooking form of whole wheat, is a surprise ingredient that
adds fiber to these meatballs.
1 medium spaghetti squash (2¼ pounds)
2/3 cup water
¼ cup bulgur
1 Publix GreenWise Market Organic Egg*
1 teaspoon dried Italian seasoning, crushed
1/8 teaspoon ground black pepper
1 pound uncooked ground turkey or extra-lean ground beef (90% lean or higher)
1 14½-ounce can Publix GreenWise Market Organic Diced Tomatoes Seasoned
with Basil, Garlic & Oregano*
2 tablespoons snipped fresh basil or thinly sliced green onion*
Shredded Parmesan cheese (optional)
ONE Halve squash crosswise; remove seeds. Place squash, cut
sides down, in a microwave-safe 2-quart rectangular baking dish.** Add 1/3 cup
of the water. Cover with vented plastic wrap. Microwave on 100% power (high)
for 13 to 15 minutes or until squash is tender when pierced with a fork. (If
your microwave does not have a turntable, turn once for even cooking.) Drain.
Set aside until cool enough to handle. Meanwhile, in a large microwave-safe
bowl, combine the remaining 1/3 cup water and bulgur. Microwave uncovered on
100% power (high) for 1 minute; do not drain. Cool slightly.
TWO Stir egg, Italian seasoning and pepper into bulgur mixture.
Add ground turkey or beef; mix well. Shape into
24 meatballs. Place in a microwave-safe 2-quart square baking dish (dish will
be full). Cover with vented plastic wrap. Microwave on 100% power (high) for
4 minutes, rearranging once; carefully drain off liquid.
THREE Pour undrained tomatoes over meatballs. Cover with vented
plastic wrap. Microwave on 100% power (high) for 1 to 3 minutes more or until
meatballs are no longer pink in centers (165°F). Using a fork, rake the
squash pulp out of the shell (you should have about 3 cups). Serve meatballs
over squash. Sprinkle with basil or green onion and Parmesan cheese, if desired.
Makes 4 servings.
** For smaller microwaves, cook squash, half at a time, in a 2-quart square
dish with 2 tablespoons water, covered with vented plastic wrap. Microwave each
half on 100% power (high) for 10 minutes or until tender.
Nutrition Facts per serving: 283 cal., 11 g total fat (3 g
sat. fat), 143 mg chol., 644 mg sodium, 21 g carbo., 4 g dietary fiber, 24 g
Avoid storing winter squash near apples, pears or other ripening fruit. The
ethylene gas given off by these fruits will change the color of the squash and
Use: Cut in half, add a savory or sweet filling, and bake for
a side or main dish.
This classic autumn squash is traditionally halved, seeded and then filled with
a little butter, brown sugar, cinnamon, raisins and/or maple syrup. As it bakes,
the aroma fills the house and the flavors meld together, creating a homey dish.
You can also fill the halves with savory bread stuffing.
Flavor: Rich, very sweet
Use: Bake or steam, then mash and use in place of potatoes.
It’s baaack! Delicata has been off the market for about 75 years. It was
popular in the 1920s, but farmers stopped growing it because its thin skin made
it too fragile to ship long distances. Now that it’s back, Delicata is quickly
regaining popularity due to its smooth texture and sweet flavor.
Flavor: Sweet and a little nutty
Use: Boil and use as a thickener in soup or roast in chunks for
a side dish.
“Butternut squash is fabulous in soups,” says Joan Salge Blake. Just
whirl the peeled, cooked squash in a blender, then add the puree to the soup pot.
“You get the consistency of a creamy soup without the fat and calories.”
Flavor: Similar to a sweet potato
Use: Bake or steam, then mash with butter and herbs for a side
This small and colorful squash has a surprisingly creamy texture that makes it
a slightly sweeter substitute for mashed potatoes.
Use: Cut in half and bake, then serve as a side dish with butter
What an appropriate name for this cute little squash, which is often used for
decoration. Unlike most winter squash, it has a skin tender enough to eat once
Flavor: Very sweet
Use: Boil and mash as a substitute for potatoes or stuff and
bake for a side or main dish.
Buttercup squash is naturally creamy. It tastes great mashed but can also be stuffed
and baked. For the best flavor, look for a dark green color rind.
Use: Cut in chunks for soup or simply use as a decoration.
This squash is so colorful and uniquely shaped that it just begs for tabletop
display. Turbans aren’t as great for eating because their flavor is rather
bland. But for a festive table, try hollowing them out and using them as soup
Use: A low-carb, low-cal alternative to pasta.
To prepare spaghetti squash, cut it in half lengthwise, remove the seeds and bake,
boil or microwave until tender. Then take a fork and run it along the cooked squash
to release the spaghetti-like strands. Let the kids try that part—they’ll
Use: Peel, boil and mash for pies, or cut and roast for a side
This bumpy, bluish squash grows so large that you often find it sold in pieces
rather than whole. If you do buy it whole, cut it up at home to make it more manageable.