Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

Directions
Preheat oven to 400 degrees.

Place the squash in a large microwave-safe dish with ВЅ cup of water. Cover bowl and cook squash in the microwave for 12 to 14 minutes, until squash is soft.

Meanwhile, in a medium pan over medium heat, cook onions until slightly browned (2 to 3 minutes).

Add the turkey, minced garlic, garlic powder, onion powder, and black pepper to the pan. Stir well. Cook until meat is browned.

Drain any excess liquid from the pan. Place meat/onion mixture in a casserole dish. Pour gravy evenly over the mixture. Spread the mixed veggies on top and then set dish aside.

Once squash is cooked, drain excess water and mash well. Add butter and salt to the squash and then mix thoroughly. Layer the mashed squash on top of the veggie layer. Bake in the oven for 20 to 25 minutes (until crust looks slightly crispy).

MAKES 4 SERVINGS

Butternut Squash Basics—Peeling amp; Cubing 101

Simple secrets for perfectly peeled 'n squared squash. .

Seek out a long squash with a short round section. The round part is tough to cube—it's mostly hollow, with seeds and fibers that need to be scraped and removed from the flesh. But the long part is all flesh, perfect for cubing.

Start by hacking off the ends and then slicing the squash in half widthwise. Then you'll have 2 easy-to-work-with pieces with flat ends.

Use a vegetable peeler to remove the skin. Drag it firmly down the length of the pieces in strips. Keep peeling until you get to the bright orangy-yellow part.

Once your squash halves are peeled, use a sharp knife to cut them in half lengthwise. If squash is unusually firm and tough to slice, try nuking it in the microwave for 45 seconds to soften it.

Carefully slice out the sections of the squash attached to the seeds and fibers and throw them away. Then chop the rest of the squash into evenly sized cubes.

If you're still totally intimidated by the b-nut, scope out the produce section of the market for pre-cubed pieces. (We won't tell!)

yummy butternut home fries
PER SERVING (Вјth of recipe): 58 calories, 2g fat, 63mg sodium, 11g carbs, 2g fiber, 3g sugars, 1g protein

Ingredients
2 cups peeled and cubed butternut squash (1-inch cubes)
ВЅ medium red bell pepper, chopped
ВЅ medium onion, chopped
ВЅ cup fat-free broth (chicken or vegetable)
ВЅ tablespoon olive oil
Вј teaspoon pumpkin pie spice
Dash of cayenne pepper
Salt and black pepper, to taste

Add bell pepper and continue to cook for 1 minute.

Add squash and stir. Turn heat up to medium and add salt, black pepper, pumpkin pie spice, and cayenne pepper. Mix well.

Cook for about 7 minutes, until squash starts to soften.

Raise heat to high and add broth. Bring to a boil. After 30 seconds of boiling, reduce heat to low.

Simmer until broth evaporates, stirring often.

Cover pan and continue to cook for 3 minutes or until squash is tender.

MAKES 4 SERVINGS

Health Benefits of Butternut Squash!

Three great reasons why we love our squashy orange friend. .

Butternut squash is an excellent source of vitamin A and a very good source of vitamin C, potassium, and fiber.

This winter squash, dense in omega-3 fatty acids, is good for your heart and also your respiratory system.

B-nut squash is also rich in vitamins B
1
and B
5
, which help give you energy.

creamy butternut squash 'n apple breakfast treat
PER SERVING (ВЅ of recipe): 102 calories, 0.5g fat, 321mg sodium, 26g carbs, 3.5g fiber, 10g sugars, 2g protein

Oh my! This recipe is soooooo delicious I can hardly stand it. Not sure if it qualifies as a hot cereal or not — but it is an AWESOME low-calorie breakfast!

Ingredients
2 cups peeled and cubed butternut squash
ВЅ cup chopped apples
1 ounce light vanilla soymilk
1 tablespoon sugar-free maple syrup
2 teaspoons brown sugar (not packed)
ВЅ teaspoon pumpkin pie spice
Вј teaspoon salt
1 no-calorie sweetener packet
Optional: additional light vanilla soymilk

Directions
Spray a small pot with nonstick spray and bring to medium-low heat.

Add squash and cook for 10 to 12 minutes, until squash is tender.