Butternut Squash Fries

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by Liz Revilla (Inspired by Pioneer Woman)
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis

INGREDIENTS

  • 2 lb. cubed butternut squash
  • 1 medium onion, halved and sliced into wedges
  • 4 cloves garlic, peeled
  • 1 tsp. sea salt
  • ½ tsp. black pepper
  • 2 Tbsp. avocado oil
  • 2 cups chicken broth
  • 1 can coconut milk or 1 cup heavy cream
  • Diced apple and crumbled cooked bacon (optional)

DIRECTIONS

  • Preheat the oven to 425 degrees Fahrenheit.
  • Put squash cubes, onion, and garlic cloves on a large rimmed baking sheet. Sprinkle it with salt, pepper and drizzle oil over top. Use your hands to toss everything around so it’s evenly coated.
  • Roast for 35–40 minutes on a lower oven rack, tossing things around with a spatula a couple of times during cooking.
  • Transfer roasted items to a medium to large soup pot. Add chicken broth and heat to a simmer. Let it simmer for about 5 minutes and then blend it with an immersion blender (or in batches with a countertop blender) until smooth.
  • Stir in coconut milk or cream. Add a little more salt, if needed, before serving. Top with diced apple and crumbled, cooked bacon, if desired.

NUTRITIONAL FACTS
Servings: 6 servings
Calories: 233 (without brown rice or quinoa)
Protein: 3 grams
Carbohydrates: 16 grams
Fat: 19 grams

CALORIE CONSIDERATIONS

    • To INCREASE calories: Add diced apple and crumbled bacon, serve with a slice of crusty bread (+150 calories).
    • To DECREASE calories: Decrease avocado oil to 1 Tbsp. and coconut milk to ½ can (-85 calories).

TO MAKE THIS GLUTEN FREE:

This recipe is already gluten free!

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DID YOU KNOW...

Butternut squash is loaded with Vitamin A? One cup provides more than you need for the whole day.

DID YOU KNOW...

Butternut squash seeds can be baked and eaten? Though the skin is not as thin as a summer squash or Delicata, it is edible, and the seeds can be baked and eaten just like pumpkin seeds.

DID YOU KNOW...

Whole buttnernut squash can last as long as a month, being stored in a cool, dry place? It is best to not refrigerate. If it’s peeled, it’ll last up to 5 days and should be refrigerated.

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