Roasted Balsamic Maple Butternut Squash

Name: Roasted Balsamic Maple Butternut Squash
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 medium butternut squash (peeled, seeded and cut in 1 inch cubes (or use a 2 lb box of pre-cut squash)); 3 tbsp olive oil; 4 cloves garlic (thinly sliced); 3 tbsp balsamic vinegar; 3 tbsp maple syrup (or honey); 3 tbsp mint (or sage, finely chopped )

5 from 1 vote

These balsamic maple butternut squash make for a delicious diabetes-friendly side-dish or salad topper.

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Preparation Level Quick & Easy

Servings 8

Preparation 15

Cook 30

Total 45

Why Diabetes Friendly?

Low Glycemic Load: Butternut squash has a moderate glycemic index but can be consumed in reasonable portions by people with diabetes due to its fiber content, which slows down sugar absorption.
Rich in Nutrients: Butternut squash is high in vitamins A and C, both antioxidants that help protect the body’s cells, including those that produce insulin.
Healthy Fats: The extra virgin olive oil adds heart-healthy monounsaturated fats, beneficial for overall cardiovascular health and blood sugar control.
Natural Sweeteners: Using natural sweeteners like maple syrup or honey in moderation provides flavor without the need for processed sugars. Maple syrup has a lower glycemic index compared to many other sweeteners.

Ingredients

▢ butternut squash (peeled, seeded and cut in 1 inch cubes (or use a 2 lb box of pre-cut squash)) 1 medium
▢ olive oil 3 tbsp
▢ garlic (thinly sliced) 4 cloves
▢ balsamic vinegar 3 tbsp
▢ maple syrup (or honey) 3 tbsp
▢ mint (or sage, finely chopped ) 3 tbsp

Cooking Tips

Cubing Squash: Ensure the squash is cut into even-sized cubes for uniform cooking.
Roasting: Avoid overcrowding the pan to ensure the squash cubes caramelize nicely.
Herb Choices: Mint adds a fresh finish, while sage offers a warm, autumnal flavor. Choose based on the accompanying dishes and personal preference.

Instructions

Preheat oven to 450˚F (or 425˚F convection roast).
On a foil lined cookie sheet, toss the squash pieces with the oil, place in the oven and cook for 20 minutes or until starting to brown.
1 medium butternut squash, 3 tbsp olive oil
In the meantime, in a small bowl stir together garlic, balsamic vinegar, and maple syrup or honey.
4 cloves garlic, 3 tbsp balsamic vinegar, 3 tbsp maple syrup
Remove squash from oven, pour vinegar-garlic mixture over squash, toss gently, making sure that the pieces are not overlapping.
Cook for another 10 minutes or until glazed, caramelized and fork tender.
Remove from oven, transfer to a serving dish, sprinkle with mint or sage. Serve!
3 tbsp mint

FAQ

Can I use frozen butternut squash? Yes, you can use frozen butternut squash cubes. Thaw and pat dry before roasting to ensure they caramelize well.
Can I prepare this dish ahead of time? Yes, you can roast the squash ahead of time and reheat it gently before serving. Add the fresh herbs after reheating.
Is there a substitute for balsamic vinegar? For a different flavor profile, you could use apple cider vinegar or red wine vinegar, though balsamic vinegar is recommended for its sweetness and depth of flavor.
Can I make this recipe without garlic? Yes, the recipe will still be delicious without garlic. The balsamic and maple syrup provide plenty of flavors.

Nutrition

Per serving

Calories: 117.7kcal

Carbohydrates: 17.8g

Fiber: 2.1g

Sugar: 7.5g

Fat: 5.4g

Saturated Fat: 0.8g

Trans Fat:

Protein: 1.1g

Nutrition Facts

Roasted Balsamic Maple Butternut Squash

Amount per Serving

Calories

117.7

% Daily Value*

Fat

5.4

Saturated Fat

0.8

Sodium

6.7

Potassium

370.3

Carbohydrates

17.8

Fiber

2.1

Sugar

7.5

Protein

1.1

Vitamin C

20.8

Calcium

62.1

Iron

0.9

Magnesium

Zinc

0.2

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Balsamic Maple Butternut Squash

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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