Healthy Low-Calorie, Low-Fat, High-Protein Butternut Winter Squash Custard Recipe

1
Linda Brewer

By
@FoodWriter

I found inspiration in a recipe in my Cooking Pleasures Magazine from Cooking.com, where I have been a lifetime member for some time now. The recipe, called Maple-Butternut Custard, was featured in the October/November 2007 issue.

Originally the recipe, per serving, had 240 calories, 13.5 total fat grams and 2 grams fiber. Not bad to begin with but I shaved those off considerably, though I didn't keep track, I'm sorry to say.

This is my version of that recipe: And it is as luscious and flavorful with every bite as any custard I've ever eaten. Add cinnamon and a bit more sugar for a dessert custard.

Rating:

★★★★★ 3 votes

Comments:
Serves:
6
Prep:
20 Min
Cook:
1 Hr 30 Min

Ingredients

  • 1
    butternut squash, halved length-wise, seeds removed, sprayed with cooking spray, placed face-down on rimmed baking pan
  • 2
    teaspoons low-fat plain yogurt (can use vanilla if sweeter custard is desired)
  • 4
    4 eggs or 1 cup egg substitute
  • 1/4 c
    lite or sugar free maple (or maple flavored) syrup

How to Make Healthy Low-Calorie, Low-Fat, High-Protein Butternut Winter Squash Custard Recipe

Step-by-Step

  1. Preheat oven to 400 degrees with rimmed baking pan inside. Spray both sides of squash with cooking spray (any preferred flavor will do) and place, cut sides down on preheated, rimmed baking pan. Place in oven and reduce heat to 300 degrees. Bake until fork tender, about an hour or until the edges of cut side of squash begin to brown, carmelizing.
  2. Remove from pan when done to allow to cool. When cool enough to handle, use a spoon to remove all that gorgeous meat from the skin of squash, puree in a food processor or beat with hand mixer until very smooth. ( I use Cuisinart kitchen appliances) You will need 2 cups for this recipe and can put the remainder in a zippered bag and freeze for later use.
  3. Put squash and all ingredients except pecans in a bowl, whisking well until smooth and eggs are completely mixed in.
  4. Pour into a 6 cup or bigger, shallow glass or ceramic baking dish that has been sprayed with cooking spray, Put this dish into a larger baking dish or oven safe skillet, half filled with hot water. Bake for 55 to 65 minutes at 300 degrees, until custard has just set and a knife inserted just off-center comes out clean. Top with pecan halves in a pretty pattern, with about 2 per serving. Makes 6 servings. Cool a bit before cutting.
  5. For more great health comfort food recipes, visit my site at, examiner.com/...linda-brewer

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