Heart-Healthy Butternut Squash Mash
Discover the irresistible simplicity of our Heart-Healthy Butternut Squash Mash, a velvety and nutrient-packed side dish that’s perfect for boosting flavor while keeping wellness in focus. This recipe features roasted butternut squash infused with garlic, fresh thyme, and a drizzle of olive oil, creating a nutritious base with a hint of caramelized sweetness. A splash of low-sodium chicken or vegetable broth ensures a smooth and creamy texture without excess calories or fats. Ready in just 50 minutes, this wholesome mash is rich in vitamins, antioxidants, and heart-healthy ingredients, making it an excellent alternative to traditional starchy sides. Serve it warm and enjoy a guilt-free dish that complements any meal beautifully!
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C).
Peel the butternut squash and cut it into 1-inch cubes, discarding the seeds.
Place the butternut squash cubes on a baking sheet lined with parchment paper.
Drizzle 1 tablespoon of olive oil over the squash cubes and toss to coat evenly.
Peel and finely chop the garlic cloves.
Sprinkle the chopped garlic, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper over the squash cubes.
Add 1 teaspoon of fresh thyme leaves to the squash.
Roast the squash in the preheated oven for 25-30 minutes, or until the squash is tender and lightly caramelized, stirring halfway through.
Transfer the roasted squash to a large mixing bowl or food processor.
Add 0.5 cup of low-sodium chicken or vegetable broth to the bowl or food processor.
Mash the squash using a potato masher, or blend in the food processor until smooth and creamy.
Adjust seasoning to taste, adding more salt or pepper if desired.
Serve the butternut squash mash warm as a healthy side dish.
Nutrition Facts
Calories |
1264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1364 mg | 59% | |
| Total Carbohydrate | 296.3 g | 108% | |
| Dietary Fiber | 90.0 g | 321% | |
| Total Sugars | 55.2 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1169 mg | 90% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 8010 mg | 170% | |
*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.
