nutritional information

Per 1-cup serving:

  • Calories: 62
  • Protein: 1 g
  • Total Fat: 2 g
  • Saturated Fat: <1 g
  • Carbohydrates: 11 g
  • Cholesterol: 0 mg
  • Sodium: 105 mg
  • Fiber: 2 g
  • Sugar: 4 g

Butternut Mash with Orange-Sesame Drizzle

Serves 4

30 minutes or fewer

For a satisfying light supper, serve a salad and a slice of whole-grain bread with a bowl of this sesame-flavored mash.
  • 1 lb. butternut squash, peeled and cut into bite-size pieces (2 cups)
  • 1 ¼ cups low-sodium vegetable broth
  • 1 ½ Tbs. thawed frozen orange juice concentrate
  • 2 tsp. toasted sesame seeds
  • 1 tsp. reduced-sodium tamari
  • 1 tsp. toasted sesame oil
  • ¼ tsp. minced fresh ginger
  • 1 green onion, trimmed and thinly sliced

1. Bring squash and broth to a boil in saucepan. Reduce heat to medium, partially cover, and cook 12 minutes, or until squash is very tender and most of broth has been absorbed. Mash with potato masher until chunky-smooth. Transfer to serving bowl.

2. Whisk together orange juice concentrate, sesame seeds, tamari, sesame oil, and ginger in small bowl. Drizzle over squash, and garnish with green onion.

October 2011 p.62

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I tripled this recipe for a holiday gathering recently. Very little of the liquid absorbed during cooking, so I drained the squash, saving the broth. I used what broth I needed to do the mashing and refrigerated the rest, using it in a soup the following day. This was a great dish to make early in the day, then warm in the oven. I added the orange sauce just before serving.

Jody Kenefick - 2013-12-15 15:34:50