Nutritional Bonus: Butternut squash is a vitamin A giant, packing in a whopping 1,144 micrograms of it per cooked cup, which more than meets the recommended daily value (DV) of this protective vitamin for men and women. Butternut is unique among winter squashes because it contains a substantial amount of beta-cryptoxanthin, a carotenoid that may lower the risk of developing lung cancer. And some research indicates that exposure to carcinogens in cigarettes – either directly or secondhand – can induce vitamin A deficiency.
Love butternut squash? Try this recipe, too!
- Cook Time
- Prep Time
- Olive oil cooking spray
- 1 1⁄4 lb peeled and chopped butternut squash (1 1⁄2-inch chunks)
- 1 tsp olive oil
- 1 large leek, thinly sliced, light green part only (about 3⁄4 cup)
- 2 cloves garlic, minced
- 1/4 cup unsweetened plain almond milk
- 2 large eggs, separated and divided
- 1/2 tsp ground nutmeg
- 1/4 tsp sea salt
- 1/4 tsp fresh ground black pepper
- 2 oz grated Gruyère cheese (about 1⁄2 cup)
- Preheat oven to 350°F. Place 8 6- to 8-oz ramekins on a rimmed baking sheet and mist with cooking spray.
- Fill a large saucepan with 2 inches water and fit with a steamer basket. Add squash to basket. Bring to a boil, cover, reduce heat to medium and steam for about 20 minutes, until very tender. Drain and cool for 15 minutes. (TIP Alternatively, cut squash in half, remove seeds, brush with oil and bake until tender; slip off peel after baking.)
- Meanwhile, in a nonstick skillet on medium, heat oil. Add leek and 1 tbsp water. Reduce heat to low and sauté for 10 minutes, until golden and soft. Add garlic and sauté for 1 to 2 more minutes, until garlic is lightly browned. Remove from heat.
- In a large bowl, add squash, leek mixture, milk, egg yolks, nutmeg, salt and pepper. Beat with an electric hand mixer on medium speed until well combined, about 2 minutes. Stir in cheese and set aside.
- To a separate large bowl, add egg whites and beat on high with electric hand mixer until opaque and stiff, about 2 to 3 minutes. Fold egg whites into squash mixture. Divide among ramekins and bake for 35 to 40 minutes, until puffed and set.
- Serving Size: 1 souffle
- Calories: 94
- Carbohydrate Content: 10 g
- Cholesterol Content: 54 mg
- Fat Content: 4.5 g
- Fiber Content: 2 g
- Protein Content: 5 g
- Saturated Fat Content: 2 g
- Sodium Content: 139 mg
- Sugar Content: 2 g
- Polyunsaturated Fat Content: 0.5 g