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Butternut Squash Fries and Butternut Squash El Natural



PER SERVING (1/2 of recipe): 125 calories, 0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein — POINTS® value 2*

Getting baked butternut-squash spears crispy in the oven can be a bit of a challenge. This newly improved recipe will show you the way…


1 butternut squash (about 2 pounds — large enough to yield 20 oz. once peeled & sliced)

1/8 tsp. coarse salt

Optional: additional coarse salt


Preheat oven to 425 degrees.
Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds.

Using a crinkle cutter or a knife, carefully cut squash into spears/French-fry shapes. (For exact nutritionals, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt.

Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt.

Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. (Use two pieces of bakeware, if needed.)

Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside. Enjoy!

Makes 2 servings*

Butternut Squash El Natural

The butternut squash is shaped like the bell. It can be cumbersome to cook.

  • Prick it with a fork and just toss it in the microwave for 20 minutes.
  • When it is soft to the touch slice it in half.
  • Scoop out the seeds and place each
    half back in the microwave for again 20 minutes.
  • Sprinkle first with as must cinnamon, sugar, maple syrup or even butter to your taste.
  • When it is done the meat looks orange and it is a steamy as can be. It will take you a while to eat because it is so dense and holds the heat like a potato.