Mashed Squash with Caramelized Onions

Mashed Squash with Caramelized Onions

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From: EatingWell Magazine, January/February 2016

A touch of sherry vinegar brightens up this healthy mashed squash recipe. Buttercup squash will give it a bright orange color but any 3-pound winter squash, such as butternut or acorn, can be used in its place.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 3-pound buttercup squash, halved and seeded
  • ¼ cup extra-virgin olive oil
  • 1 pound onions (2-3 medium), diced
  • ½ teaspoon salt
  • 1½ teaspoons sherry vinegar
  • Ground pepper to taste


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  1. Preheat oven to 375°F. Coat a baking sheet with cooking spray.
  2. Place squash cut-side down on the prepared pan. Bake until the flesh is very tender, 45 to 55 minutes.
  3. Meanwhile, heat oil in a large skillet over high heat. Add onions and salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce heat to medium-low; cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes more. Stir in vinegar and pepper and cook a few more minutes. Remove from heat, cover and keep warm.
  4. When the squash is cool enough to handle, scrape the flesh into the skillet. Return to medium-low heat and mash, stirring to incorporate the onions.
  • Make Ahead Tip: Transfer to a lightly oiled baking dish, cover with foil and refrigerate for up to 1 day. To reheat, drizzle with 1 teaspoon olive oil, cover and bake in a 350°F oven for about 30 minutes.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 181 calories; 10 g fat(1 g sat); 4 g fiber; 24 g carbohydrates; 2 g protein; 42 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 634 IU vitamin A; 24 mg vitamin C; 73 mg calcium; 1 mg iron; 202 mg sodium; 698 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, 2 fat

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