Pan-Fried Butternut Squash is a smart choice. Especially when thinking nutrition butternut squash makes sense over both regular and sweet potatoes.
I don't just enjoy this butternut squash recipe for dinner. It makes a great stand in for home fries at breakfast as well. Try for yourself.
Sometimes the simplest recipes really shine, and this Pan-Fried Butternut Squash featuring the traditional Garam Masala spice blend* has become one of my favorites. It is a super simple three ingredient recipe, that is very flexible in serving.
I've even served this sauteed Butternut Squash with eggs for breakfast, in place of home fries!
*Garam Masala is a commonly used spice blend in India. It typically contains: cardamom, pepper, clove and cumin. Cinnamon, nutmeg and coriander are often also included in the blend. It is highly fragrant.
Why Chose Pan-fried Butternut Squash vs. Potatoes?
Potatoes are all well and good, and I do still eat them occasionally, but in the battle butternut squash vs potatoes, when you consider nutrition butternut squash just makes better sense.
- per 200 grams (roughly a serving) butternut squash has around 90 calories, while potatoes are considerably higher at about 155 calories (sweet potato is also higher)
- both are good sources of potassium, fiber, vitamins C and B-6, as well as magnesium
- butternut squash provides far more vitamin A
Pan-Fried Butternut Squash with Garam Masala
- 1 ½ pounds butternut squash, peeled diced
- 2 teaspoon olive oil
- 1 teaspoon garam masala
- to taste sea salt
- Place oil in skillet over med-high heat.
- Once oil is hot add the butternut squash, toss and stir to coat in oil. Add the garam masala and a pinch or two of salt. Reduce heat to medium, cover and cook for 12 to 15 minutes*.
- Remove cover. Stir and continue to cook until the cubes are fork tender, but not mushy and edges have started to caramelize.
- Adjust salt to taste and serve.
I never tried butternut squash pan fried before. Great when not cooking for a large family.
J Kohlek says
We had this butternut squash for breakfast with eggs. Very satisfying change from potatoes.