Heart-Healthy Butternut Squash Mash

Creamy, flavorful, and packed with goodness, Heart-Healthy Butternut Squash Mash is the perfect guilt-free side dish to elevate any meal. Roasted to perfection with garlic, olive oil, and a touch of fresh thyme, this dish brings out the naturally sweet and nutty flavors of butternut squash while keeping it light with low-sodium broth. It's quick and easy to prepare with just 15 minutes of prep time, making it an ideal option for busy weeknights or health-conscious gatherings. Whether served alongside roasted chicken or enjoyed as a standalone vegetarian delight, this smooth and savory mash is a nutrient-rich choice that's as comforting as it is delicious.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 medium Butternut squash
• 1 tablespoon Olive oil
• 2 cloves Garlic
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Fresh thyme leaves
• 0.5 cup Low-sodium chicken or vegetable broth

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel the butternut squash and cut it into 1-inch cubes, discarding the seeds.

Step 3

Place the butternut squash cubes on a baking sheet lined with parchment paper.

Step 4

Drizzle 1 tablespoon of olive oil over the squash cubes and toss to coat evenly.

Step 5

Peel and finely chop the garlic cloves.

Step 6

Sprinkle the chopped garlic, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper over the squash cubes.

Step 7

Add 1 teaspoon of fresh thyme leaves to the squash.

Step 8

Roast the squash in the preheated oven for 25-30 minutes, or until the squash is tender and lightly caramelized, stirring halfway through.

Step 9

Transfer the roasted squash to a large mixing bowl or food processor.

Step 10

Add 0.5 cup of low-sodium chicken or vegetable broth to the bowl or food processor.

Step 11

Mash the squash using a potato masher, or blend in the food processor until smooth and creamy.

Step 12

Adjust seasoning to taste, adding more salt or pepper if desired.

Step 13

Serve the butternut squash mash warm as a healthy side dish.

Nutrition Facts

Serving size	(2944.1g)

Amount per serving	% Daily Value*
Calories	1264.0

Total Fat 16.8g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1363.8mg	0%
Total Carbohydrate 296.3g	0%
Dietary Fiber 90.0g	0%
Total Sugars 55.2g
Protein 26.2g	0%

Vitamin D 0IU	0%
Calcium 1168.7mg	0%
Iron 17.2mg	0%
Potassium 8010.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 10.5%

Protein: 7.3%

Carbs: 82.2%