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Old 04-25-2008, 07:53 PM   #1
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Butternut Squash Fries

Butternut Squash Fries

One butternut squash, as symmetrical in shape as possible
Extra-virgin olive oil
Garlic salt

Preheat oven to 450* and line a rimmed baking sheet with nonstick foil.

Using a veggie peeler, peel all the skin from the squash. Using a sharp knife, cut off the stem and blossom ends.

Cut into french fry "sticks" - place on foil-lined pan, drizzle with a couple tablespoons of EVOO and toss to coat each stick well.

Spread out into a single, nontouching layer and sprinkle with garlic salt. Put on bottom rack of oven for 20 minutes; turn over and continue to roast until well-browned, about another 10 to 15 minutes. Let cool slightly and EAT!

These beat sweet potato fries hands-down as far as DH and I are concerned - and we even like them better than the old regular french fries!

The squash I used tonight was nearly the same shape all over and had a tiny cavity with about 4 seeds in it - perfect for making a lot of yummy fries. If you get one with a large seed cavity and thin flesh in that area, just use the upper "neck" portion - you want these to be cut about like steak-cut fries. If you make them thinner than that, adjust the cooking time accordingly.
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Old 04-26-2008, 11:02 AM   #2
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Oooh, I love sweet potato fries...so, this really sounds good also! Are they sweet like the sweet potato fries? Or more mildly sweet?
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Old 04-26-2008, 11:15 AM   #3
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I'd say they're more "mildly sweet" - they'd go with more things than the sweet potato fries do, IMHO.

They also seemed to get a bit crispier!
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Old 04-26-2008, 12:17 PM   #4
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Charski

When I looked up butternut squash it gave me 16 g. carb with 2.?
grams fiber.

When I looked up Delicata it gave me "not found"

But when I looked up ALL winter squash it gave me 9 grams with a couple
grams off for good behavior (fiber)

This was all USDA. I realise that you are on maint....but for the ones
who are not I wonder which to use?

Kevin seemed to know the carb value of delicata. I Googled and found
out recipes etc. but no nutritional values.

Anyone care to throw their hat into the ring here? I want squash fries,
but not as high in carbs as butternut....
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Old 04-26-2008, 12:32 PM   #5
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Thanks, Char..These sound great!

Barbo: I wonder if you can make fries out of chayote squash??

I answered my own question..Here's an old post:

http://www.lowcarbfriends.com/bbs/ma...te-squash.html

Now, don't get askeered, because there is a post from Kimmer on this thread...It shocked me at first.
Of course that "after" picture is someone else..OT.

Last edited by CarolynF; 04-26-2008 at 12:35 PM..
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Old 04-26-2008, 03:43 PM   #6
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Hey thanks

I'll give it a try. My mouth is watering for something like a French fry.

Have a Trader Joe's yummy chili lime chicken patty and it would be really
really good with it.
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Old 04-26-2008, 07:21 PM   #7
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Made the chayote French fries.

Honestly I didn't like them. When I grated them for potato pancakes
and added egg, onion and CarbQuick, & seasonings, they fried up
just like a potato pancake. We served them with sour cream. But
as fries they just don't make the grade. This is the first time I have
done something with this squash that I didn't like.
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Old 04-26-2008, 08:17 PM   #8
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I'm sorry, Barbo - since I'm on maintenance I don't check that closely when it's veggies - but I just checked on my desktop USDA nutritional database and for a cup of cubed sweet potatoes, it says 26.76 carbs, 4 fiber - for a cup of cubed butternut squash, 16.37 and 2.8 fiber. Both those are for the raw veggie. HTH!!

Try the butternut sometime - they are really good, IMHO.
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Old 04-27-2008, 04:08 AM   #9
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Quote:
Originally Posted by Barbo View Post
When I looked up butternut squash it gave me 16 g. carb with 2.?
grams fiber.

When I looked up Delicata it gave me "not found"

But when I looked up ALL winter squash it gave me 9 grams with a couple
grams off for good behavior (fiber)

This was all USDA. I realise that you are on maint....but for the ones
who are not I wonder which to use?

Kevin seemed to know the carb value of delicata. I Googled and found
out recipes etc. but no nutritional values.

Anyone care to throw their hat into the ring here? I want squash fries,
but not as high in carbs as butternut....
If you Google "nutrition delicata squash" you will find the info'--

Delicata Squash
Category Squash, Onions & Potatoes

Description This winter squash grows only 6-9 inches long and about 3 inches in diameter. It has a small seed cavity yielding lots of edible flesh. The skin is also edible if not too tough. Delicata will range in color from cream to yellow with green stripes. It’s moist and creamy with a sweet, buttered corn flavor.
Usage Puncture with a fork if cooking whole for all methods. Halve lengthwise and place cut side down in a cooking dish with 1/2 inch of water, cover and bake for 30-40 minutes at 375°F, or microwave halves in same amount of water covered for 7-10 minutes. Glaze with butter and brown sugar or top with chopped fresh herbs.
Selection/storage Select unblemished shells; store uncut in a cool, dry area up to 3 months; refrigerate cut squash up to 1 week.
Availability Year-round


Nutrition Facts
Serving Size 3/4 cup (85g)

Amount Per Serving
Calories 30 Fat Cal 0
%Daily Value*
Total Fat 0g 0%
Sat Fat 0g 0%
Cholest 0mg 0%
Sodium 0mg 0%
Total Carb 7g 2%
Fiber 1g 5%
Sugars 3g
Protein 1g

Vitamin A 70% Vitamin C 15%
Calcium 2% Iron 2%
*Percent Daily Values are based on a 2,000 calorie diet.
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