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Butternut Squash Butternut Squash BUTTERNUT BUTTERNUT SQUASH SQUASH CHARACTERISTICS CHARACTERISTICS Butternut squash is related to other winter squash and pumpkins. Butternut squash is related to other winter squash and pumpkins. They taste sweet and nutty, similar to a pumpkin. They taste sweet and nutty, similar to a pumpkin. Select squash that are heavy for their size and without blemishes. Select squash that are heavy for their size and without blemishes. Most squash (with the exception of spaghetti squash) can be interchanged Most squash (with the exception of spaghetti squash) can be interchanged in recipes. in recipes. 1 cup of cooked butternut squash contains: 1 cup of cooked butternut squash contains: 457% of your recommended daily value of Vitamin A to keep eyes and 457% of your recommended daily value of Vitamin A to keep eyes and skin healthy and to protect against infection skin healthy and to protect against infection 52% of your recommended daily value of Vitamin C to help heal wounds 52% of your recommended daily value of Vitamin C to help heal wounds and to keep teeth and gums healthy. and to keep teeth and gums healthy. PREPARE PREPARE To peel: Try butternut squash: To peel: Try butternut squash: 1. Poke holes in the squash with a Roasted in halves or in cubes 1. Poke holes in the squash with a Roasted in halves or in cubes fork. Sliced thinly and baked into chips fork. Sliced thinly and baked into chips 2. Cut off top and bottom ends. Blended into a soup 2. Cut off top and bottom ends. Blended into a soup 3. Microwave squash for 4 minutes. Sautéed as part of a curry or stir- 3. Microwave squash for 4 minutes. Sautéed as part of a curry or stir- 4. Cool for 1 minute, then peel with a fry 4. Cool for 1 minute, then peel with a fry vegetable peeler or knife. vegetable peeler or knife. STORE STORE Whole squash can be stored in a cool, dark place for up to 1 month. Whole squash can be stored in a cool, dark place for up to 1 month. Store cooked squash for 3-5 days in the refrigerator or mash and freeze for Store cooked squash for 3-5 days in the refrigerator or mash and freeze for up to 1 year. up to 1 year. To freeze: Peel squash, remove seeds and cut into pieces. You can roast To freeze: Peel squash, remove seeds and cut into pieces. You can roast before freezing or freeze raw to cook later. before freezing or freeze raw to cook later. chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD MAKE IT AT HOME MAKE IT AT HOME Winter Squash Pasta Salad Winter Squash Pasta Salad Serves: 8 Serves: 8 Prep: 10 minutes | Cook: 50 minutes Prep: 10 minutes | Cook: 50 minutes Ingredients Ingredients 2 ounces distilled vinegar 2 ounces distilled vinegar 1 tablespoon yellow mustard 1 tablespoon yellow mustard Salt and pepper Salt and pepper ½ cup oil ½ cup oil 2 cups dry orzo pasta 2 cups dry orzo pasta 1 can cooked black beans (rinsed) 1 can cooked black beans (rinsed) ½ butternut squash (deseeded and diced) ½ butternut squash (deseeded and diced) ½ onion (small dice) ½ onion (small dice) ½ red bell pepper (small dice) ½ red bell pepper (small dice) ½ green bell pepper (small dice) ½ green bell pepper (small dice) 1 tablespoon Italian seasoning 1 tablespoon Italian seasoning Directions Directions 1. In a mixing bowl, whisk together the vinegar, mustard, 1. In a mixing bowl, whisk together the vinegar, mustard, ½ teaspoon black pepper and ½ teaspoon of salt. Add ½ teaspoon black pepper and ½ teaspoon of salt. Add oil in a thin stream while whisking constantly, until all of oil in a thin stream while whisking constantly, until all of the oil has been incorporated. the oil has been incorporated. 2. Fill a large pot ¾ of the way full. Bring the water to a Nutrition Information 2. Fill a large pot ¾ of the way full. Bring the water to a Nutrition Information boil and cook pasta until the pasta is done. Strain the Serving size: 1/2 cup boil and cook pasta until the pasta is done. Strain the Serving size: 1/2 cup pasta and cool with cold water. *with olive oil pasta and cool with cold water. *with olive oil 3. Add 2 tablespoons of oil to a large sauté pan over 3. Add 2 tablespoons of oil to a large sauté pan over Calories 420 Calories 420 medium heat. Occasionally stirring, add in the squash medium heat. Occasionally stirring, add in the squash and cook for 2 minutes, then add the onions and cook Total fat 20.5 g and cook for 2 minutes, then add the onions and cook Total fat 20.5 g for 2 more minutes, then add in the bell peppers and Saturated fat 2.7 g for 2 more minutes, then add in the bell peppers and Saturated fat 2.7 g cook for 2 more minutes. Add Italian seasoning, stir and cook for 2 more minutes. Add Italian seasoning, stir and Trans fat 0 g Trans fat 0 g remove from heat. remove from heat. 4. Combine and mix the vinaigrette and vegetables. Add in Cholesterol 0 mg 4. Combine and mix the vinaigrette and vegetables. Add in Cholesterol 0 mg the Orzo pasta and ½ teaspoon of salt, mix well. Allow Sodium 322 mg the Orzo pasta and ½ teaspoon of salt, mix well. Allow Sodium 322 mg to sit for 30 minutes and strain the excess vinaigrette. to sit for 30 minutes and strain the excess vinaigrette. Carbohydrates 50.2 g Carbohydrates 50.2 g Note: Orzo pasta may be substituted for any pasta. Black beans Fiber 7.4 g Note: Orzo pasta may be substituted for any pasta. Black beans Fiber 7.4 g can be substituted for a different type of bean. Bell peppers can can be substituted for a different type of bean. Bell peppers can Sugars 4.7 g Sugars 4.7 g also be substituted for different colors or types of peppers. also be substituted for different colors or types of peppers. Protein 10.8 g Protein 10.8 g Recipe created by Chicago’s Community Kitchens, a 14-week program at Recipe created by Chicago’s Community Kitchens, a 14-week program at the Greater Chicago Food Depository which prepares students for a the Greater Chicago Food Depository which prepares students for a career in foodservice. career in foodservice. Image source: Cooking Curries Image source: Cooking Curries chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD CALABAZA TIPO CALABAZA TIPO “BUTTERNUT” “BUTTERNUT” CARACTERÍSTICAS CARACTERÍSTICAS Es en la misma familia de otros tipos de calabazas. Es en la misma familia de otros tipos de calabazas. Calabaza tipo Butternut tiene sabor dulce y de nueces, como calabazas. Calabaza tipo Butternut tiene sabor dulce y de nueces, como calabazas. Escoja calabazas que son pesadas para sus temaños y sin defectos. Escoja calabazas que son pesadas para sus temaños y sin defectos. La mayoría de las calabazas (con exclusión de calabaza tipo “espagueti”) La mayoría de las calabazas (con exclusión de calabaza tipo “espagueti”) pueden intercambia en las recetas. pueden intercambia en las recetas. 1 taza de calabaza cocida contiene: 1 taza de calabaza cocida contiene: 457% de su valor diario recomendada de Vitamina A para mantener la salud 457% de su valor diario recomendada de Vitamina A para mantener la salud de los ojos y la piel y para proteger de infección. de los ojos y la piel y para proteger de infección. 52% de su valor diario recomendada de Vitamina C para apoyar con la 52% de su valor diario recomendada de Vitamina C para apoyar con la curación de las heridas y para mantener la salud de los dientes y las encías. curación de las heridas y para mantener la salud de los dientes y las encías. PREPARAR PREPARAR Para pelar: Pruebe la calabaza tipo “Butternut”: Para pelar: Pruebe la calabaza tipo “Butternut”: 1. Haga agujeros en la calabaza con un Asada en mitades o en cubitos 1. Haga agujeros en la calabaza con un Asada en mitades o en cubitos tenedor. Rebanada finamente y hornee como tenedor. Rebanada finamente y hornee como 2. Corte los extremos superior e papas fritas 2. Corte los extremos superior e papas fritas inferior. Licuada en una sopa inferior. Licuada en una sopa 3. Cocine al microonda por 3 minutos. Salteado como parte de un curry o 3. Cocine al microonda por 3 minutos. Salteado como parte de un curry o 4. Enrié por 1 minuto, luego pele con un salteado 4. Enrié por 1 minuto, luego pele con un salteado un pelador o un cuchillo. un pelador o un cuchillo. GUARDAR GUARDAR Guarde calabaza entera en un lugar oscuro y seco por 1 mes. Guarde calabaza entera en un lugar oscuro y seco por 1 mes. Guarde calabaza cocida por 2-5 días en el refrigerador o hace en puré y congele Guarde calabaza cocida por 2-5 días en el refrigerador o hace en puré y congele por hasta 1 año. por hasta 1 año. Para congelar: Pele, despepite y corte en cubitos. Puede cocinar antes de Para congelar: Pele, despepite y corte en cubitos. Puede cocinar antes de congelar o puede congelar cruda y cocine luego. congelar o puede congelar cruda y cocine luego. chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD HAGALO EN CASA HAGALO EN CASA Ensalada de Pasta con Calabaza Ensalada de Pasta con Calabaza Sirve: 8 Sirve: 8 Prep: 10 minutos | Cocinar: 50 minutos Prep: 10 minutos | Cocinar: 50 minutos Ingredientes Ingredientes 2 onzas de vinagre destilado 2 onzas de vinagre destilado 1 cucharada de mostaza 1 cucharada de mostaza Sal y pimienta Sal y pimienta ½ taza de aceite ½ taza de aceite 2 tazas de pasta seca orzo 2 tazas de pasta seca orzo 1 lata de frijoles negros cocidos (enjuagado) 1 lata de frijoles negros cocidos (enjuagado) ½ calabaza (sin semillas y en cubitos) ½ calabaza (sin semillas y en cubitos) ½ cebolla (en cubitos) ½ cebolla (en cubitos) ½ pimiento rojo (en cubitos) ½ pimiento rojo (en cubitos) ½ pimiento verde (en cubitos) ½ pimiento verde (en cubitos) 1 cucharada de sazón italiano 1 cucharada de sazón italiano Preparación Preparación 1.
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