dFriendly Sides: Healthy Holiday Eating (continued)

2. Butternut Squash Souffle
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Butternut SquashButternut squash serves as an indistinguishable and delicious stand-in for sweet potatoes in this souffl. One half-cup of the traditional version of this dish contains over 60 grams of carbohydrates and 400 calories. But my whipped, creamy, rich, sweet tasting souffl has less than one-third of the carbs and calories — even with the customary nut-studded crunchy topping! I promise you that no one will think this is low in anything.


3 cups cooked mashed butternut squash (about 2 pounds whole)
2/3 cup Splenda Granular
1 large egg
3 egg whites
1/3 cup light sour cream
1 tablespoon margarine, melted
3/4 teaspoon cinnamon
1/2 teaspoon vanilla
1 teaspoon baking powder
1/4 teaspoon salt

2 tablespoons flour
3 tablespoons Splenda Granular
3 tablespoons pecans, finely chopped
1 tablespoon margarine, melted
1/4 teaspoon cinnamon

1. Preheat oven to 350°F. Coat a 2-quart casserole or souffl dish with nonstick cooking spray.
2. Prepare the squash: first, prick squash with a knife in several places and place in microwave (whole). Microwave on high for 8 to 10 minutes. Remove and cut squash in half lengthwise. When cool enough to handle, scoop out seeds. Place halves, cut-side down, in a glass baking dish; add 1/4 cup of water, cover tightly with plastic wrap (or lid), and place back in microwave for 10 more minutes or until flesh is very soft. Scoop out flesh into large bowl.
3. Add remaining souffl ingredients and beat until well blended. Spoon into baking dish and smooth the top.
4. In a small bowl, combine all topping ingredients with a fork or fingers until crumbly. Cover top of souffl with crumb mixture.
5. Bake for 30 to 35 minutes until souffl puffs up in center and top is well browned.

Serves 8 (1/2 cup each)

Per serving:
Calories 120; Fat 5 grams (2 saturated);
Carbohydrate 15 grams; Fiber 3 grams;
Protein 4 grams; Sodium 180 milligrams.

Diabetic Exchange = 1 Carbohydrate, 1 Fat
WW point comparison = 2 points

Page: 1 | 2 | 3 | 4

Last Modified Date: February 25, 2014

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