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Food For Thought: Butternut Squash and Chile Pan-Fry

December 7th, 2012

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD.

Fulfill your savory sweet fix in a healthy way with this wintery butternut squash and chile side dish. More than just an ingredient of soup, this winter vegetable is fiber rich, low in calories and packed with nutrition. 2/3 cup provides all the immune boosting Vitamin A and Vitamin C you need in a whole day. What a tasty way to get in some natural prevention medicine during the winter season!



1 medium butternut squash, about 1 1/2 to 2 pounds
1 pound fresh green poblano chilies (about 4 whole peppers), or 1 cup canned poblanos chopped
1 1⁄2 tablespoons olive or vegetable oil

1 medium onion, chopped

1 teaspoon salt
1⁄2 teaspoon chili powder
1 cup grated cheese (try monterey jack)


  1. Peel squash, cut in half, and remove seeds. Cut the squash into 1/2 inch pieces.
  2. Prepare fresh chilies by roasting the peppers either by placing them over a stovetop gas flame or by roasting under an oven broiler, turning them frequently until all sides are charred black, about 7-10 minutes. Remove the stems and seeds and chop.
  3. Heat oil over medium heat. Add onions and cook, stirring for about 3 minutes. Add the squash, salt, and chili powder. Cover and cook, stir occasionally, about 10-12 minutes. Stir in chopped chilies and cook about 3 minutes.
  4. Sprinkle with cheese and cover until cheese melts, about 2 minutes.
  5. Serve hot. Refrigerate leftovers within 2-3 hours.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

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3 responses to “Food For Thought: Butternut Squash and Chile Pan-Fry”

  1. Warren Lawless says:

    YUM! Totally going to make this.

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