Low Fat Butternut Squash Mash
Creamy, comforting, and delightfully light, this Low Fat Butternut Squash Mash is a healthy twist on a classic side dish. Made with tender butternut squash, a touch of olive oil, and a splash of skim milk, this mash is packed with flavor while staying low in fat and calories. Enhanced with garlic powder, onion powder, and a sprinkle of fresh thyme, it delivers a subtly savory and herbaceous profile that pairs beautifully with roasted meats or vegetarian mains. Ready in just 40 minutes, it’s a simple yet elegant addition to any dinner table. Perfect for those seeking a nutritious, guilt-free alternative to traditional mashed potatoes, this dish is as versatile as it is delicious.
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Ingredients
- 2 pounds butternut squash
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 cup skim milk
- 1 teaspoon fresh thyme
Directions
Step 1
Begin by peeling the butternut squash and removing the seeds. Cut the squash into 1-inch cubes.
Step 2
In a large pot, bring enough water to cover the squash to a boil. Add the cubed butternut squash.
Step 3
Cook the squash for 15-20 minutes, or until it is very tender and can be easily pierced with a fork.
Step 4
Drain the squash and return it to the pot.
Step 5
Add olive oil, salt, black pepper, garlic powder, and onion powder to the pot with the squash.
Step 6
Using a potato masher or an immersion blender, mash the squash until it has reached your desired consistency.
Step 7
Slowly stir in the skim milk to create a creamy texture.
Step 8
Sprinkle in the fresh thyme, gently folding it into the squash mash.
Step 9
Adjust seasoning to taste, adding more salt or pepper if necessary.
Step 10
Serve the butternut squash mash warm as a side dish to your favorite meal.
Nutrition Facts
| Serving size | (1050.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 541.4 |
| Total Fat 14.9g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 3.7mg | 0% |
| Sodium 1268.9mg | 0% |
| Total Carbohydrate 103.7g | 0% |
| Dietary Fiber 29.5g | 0% |
| Total Sugars 24.1g | |
| Protein 12.8g | 0% |
| Vitamin D 53.7IU | 0% |
| Calcium 544.8mg | 0% |
| Iron 5.8mg | 0% |
| Potassium 2813.5mg | 0% |
Source of Calories