Page 66 - Muscle & Fitness (December 2019)

E A T 1 F O O D ,
BUTTERNUT SQUASH
This winter favorite
is a nutrition and
flavor powerhouse.
Here’s how to unlock
its potential.
t may make for a great
centerpiece at your dining
room table, but you’re
better off eating butternut
I squash than staring at it.
For starters, just one cup of
cubed butternut squash
yields you only 63 calories
and 16 grams of carbs. It also
has almost three times the
recommended daily dose of
vitamin A, which supports
vision, bone growth, and
healthy skin. And the fruit—
yes, fruit—is a great source of
potassium and
magnesium.
/ D E C E M B E R
5 W A Y S By Anthony O’Reilly
MAKE BURRITO BOATS
3 A low-carb Taco Tuesday
awaits! Halve and deseed
1 small squash per person,
MAKE SPAGHETTI then drizzle with olive oil
1 If you have a spiralizer, and roast in a 425°F oven for
simply peel a butternut 30 minutes. Let cool slightly
squash, chop off the top and before scooping out most of
the filling, leaving a ½-inch
tail, deseed it, and follow
the product’s instructions. border around the edges.
No spiralizer? Cut a peeled Stuff with your favorite
squash lengthwise and de- taco fillings—ground beef or
seed it. Place cut-side down turkey, corn, black beans, and
and roast in a 400°F oven for whatever else you’re craving.
40 minutes. Then scrape with Top with cheese and melt in
a fork to create noodles. Toss the oven. Then top with salsa
with tomato sauce or butter, and sour cream.
Parmesan cheese, and herbs.
MAKE A MEATLESS
ADD BACON AND 4 CHILI
2 CHEESE Sauté 1 lb cubed squash in
Preheat your oven to 425°F, olive oil with chopped bell
then toss 1 lb cubed squash peppers, minced garlic,
with 2 tbsp olive oil, 2 minced kidney beans, and canned
garlic cloves, and 2 tbsp tomatoes. Add 2 cups water
chopped thyme in an oven- and chili spices, then bring
safe pan or skillet. Season to a boil before simmering
with salt and pepper, and add for 25 minutes. Top with
½ lb chopped bacon. Cook shredded cheese, Greek
for 20 minutes, then top with yogurt, and green onions.
mozzarella and Parmesan
and bake until VEGGIE-FY YOUR MAC
cheese is melty. 5 AND CHEESE
Sauté minced garlic and
crushed red pepper for
30 seconds, then add
1 lb cubed squash and
cook for 10 minutes,
mashing and stirring
frequently. Stir in
⅔ cup half-and-half
and 1 tbsp sage and
cook for 2 minutes.
Remove from heat
and add to cooked
pasta along with
NICE TO bacon and
“C” YOU ½ cup grated
One serving of pecorino
butternut squash has cheese.
close to half your daily
dose of vitamin C. G E T T Y I M AG E S
2 0 1 9