Crispy Buttercup Squash Poppers

Crispy Buttercup Squash Poppers

0 Reviews
From: Diabetic Living Magazine

Packed with creamy flavor, but lower in fat, these squash poppers make the perfect dinner or side dish.

Ingredients 6 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 3 to 3½-pound buttercup or butternut squash
  • 2 eggs, lightly beaten
  • 3 tablespoons all-purpose flour
  • ¾ cup panko bread crumbs
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon black pepper
  • Nonstick olive oil cooking spray
  • 1 lemon
  • 1 5.3 to 6-ounce carton plain fat-free Greek yogurt
  • ¼ cup light mayonnaise
  • 1 clove garlic, minced
  • 1 dash salt
  • 1 dash ground chipotle chile pepper or chili powder (optional)
  • Fresh arugula (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Line a 15x10-inch baking pan with foil. Halve, seed, and peel squash. Cut half of the squash into 3-inch strips. Reserve the remaining squash for another use.
  2. In a shallow dish combine eggs and flour. In another shallow dish stir together bread crumbs, cheese, and black pepper. Roll squash strips in egg mixture, then in crumb mixture to coat. Place in the prepared baking pan.
  3. Lightly coat tops of squash strips with cooking spray. Bake 20 to 25 minutes or until tender and golden.
  4. Meanwhile, for sauce, remove ½ tsp. zest and squeeze 2 tsp. juice from lemon. In a small bowl combine lemon zest, 1 to 2 tsp. of the juice, and the next five ingredients (through ground chipotle pepper). If desired, sprinkle with additional chipotle pepper.
  5. If desired, arrange squash poppers on a bed of arugula. Serve with sauce for dipping.

Nutrition information

  • Serving size: 3 poppers and 2 tablespoons sauce
  • Per serving: 152 calories; 5 g fat(1 g sat); 2 g fiber; 19 g carbohydrates; 8 g protein; 40 mcg folate; 68 mg cholesterol; 3 g sugars; 8,167 IU vitamin A; 17 mg vitamin C; 105 mg calcium; 1 mg iron; 234 mg sodium; 308 mg potassium
  • Nutrition Bonus: Vitamin A (163% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 fat, 1 starch, ½ lean protein

Reviews 0