Butternut squash and plantain mash

Dietitian’s tip: This recipe, a variation on a dish that’s traditional in the Dominican Republic, merges starchy banana-like plantains with winter squash and garlic.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving


SERVES 6

Ingredients

1 butternut squash, about 1 1/2 pounds

1 large firm yet ripe plantain

4 garlic cloves, unpeeled

1/4 cup vegetable stock, chicken stock or broth

1 teaspoon extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Preheat the oven to 375 F. Lightly coat a baking sheet with cooking spray.

Halve the squash and scoop out the seeds and fibers. Peel the halves and cut into 1-inch pieces.

Trim the ends of the plantain. Cut a slit lengthwise through the inner curve of the skin, pry off the skin, and cut the plantain crosswise into 1-inch segments.

Place the squash, plantain and garlic cloves on the prepared baking sheet. Roast until very tender, about 25 minutes. Let cool slightly and peel the garlic cloves.

In a saucepan, heat the vegetable stock over high heat until simmering. Remove from the heat and add the garlic, squash, plantain and olive oil. Mash with a potato masher until almost smooth. Season with the salt and pepper. Serve immediately.


Nutritional Analysis

(per serving)

Calories 79 Monounsaturated fat 1 g
Protein 1 g Cholesterol 0 mg
Carbohydrate 19 g Sodium 219 mg
Total fat 1 g Fiber 3 g
Saturated fat 0 g