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September Recipe

Sep 11, 2013

Football is here and even if you aren't part of the football scene you may still have a few get-together's coming up in which you are planning to grille some food. Butternut squash is super tasy by itself but I have found that that sweet potatoes and butternut squash make for great French fries. Butternut squash is packed with vitamins and is a lower calorie version of the traditional deep fried potatoes. Here is what you need to get the party started:


2 Large Butternut Squash

Canola oil nonstick cook spray

1 teaspoon of salt-(I prefer cracked pepper and cayenne)


Preheat oven to 425 degrees Fahrenheit. Peel squash with a vegetable peeler. With a sharp knife, cut off the ends and slice in half. Remove the seeds and continue to slice the squash up into small French fry shapes. Spray a large nonstick cookie sheet with canola cooking spray (I put aluminum foil on the cookie sheet just fore even easier of a clean-up). Arrange fries on sheet in a single layer. Spray fries with canola spray and then sprinkle the salt or other seasonings. Bake for 40 minutes, turning once. Fries should be crispy and brown at the edges.

Personally I do 350 on the oven and yes it takes a little longer but less chance of them burning. Basically I check on them every 10-15 minutes just to make sure they aren't sticking or burning. You can move them around as much as needed. ENJOY!!

Nutritional Stats:

Recipe above is for 4 servings.

serving size 1/4 of the recipe:

Stat are for 2 servings:

Food Weight: .5

Calories: 55 (so for 1 serving would be .5 x 55=27.5)

Fat: 0g

Cholesterol: 0mg

Sodium: 586 mg(varies by the amount you add as well)

Carbohydrate: 14g

Dietary Fiber: 2g

Sugars: 3g

Protein: 1g

-Ft Staff


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