Baked Acorn Squash

Name: Baked Acorn Squash
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1/2, seeds scooped out Squash (Winter, Acorn); 1 tablespoon, or honey Maple syrup; 1/4 teaspoon, for a savoury version instead of the syrup Black pepper

Half an acorn squash baked with maple syrup — 144 calories, 5 g of fibre.

144kcal per serving

2.4gprotein

33.3gcarbs

0.4gfat

2 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook45 min

Total55 min

Makes1 serving

DifficultyEasy

Half an acorn squash, a spoon of maple syrup, and the oven does the rest. 144 calories and 5 g of fibre for two minutes of work.

Half an inch of water in the pan is the whole technique. It steams the flesh while the top bakes, and without it the cut surface dries into leather.

If the half rocks, slice a sliver off the underside so it sits flat — otherwise the syrup runs straight out into the water.

Ingredients

Servings

Squash (Winter, Acorn)1/2, seeds scooped out (190 g)
Maple syrup1 tablespoon, or honey (20 g)
Black pepper1/4 teaspoon, for a savoury version instead of the syrup

Cook’s tips

The water in the pan is what keeps the flesh from drying out. Half an inch is enough, and it should still be there at the end.
Level the bottom. A half that tips pours its syrup into the pan, and you will not get it back.
The savoury version costs 52 calories less: skip the syrup and use black pepper, or a pinch of salt and a grating of nutmeg.
Contains: none of the nine major food allergens.
Naturally gluten-free, dairy-free and plant-based. Use maple syrup rather than honey to keep it vegan.

Method

Wash your hands and all surfaces before you start.
Heat the oven to 400°F.
Cut the squash in half and scoop out the seeds.
Pour about 1/2 inch of water into a baking pan and set the squash in it cut side up. If a half sits crooked, slice a thin piece off the underside so it stands flat.
Spoon the maple syrup into the hollow, or grind black pepper over it for a savoury version.
Bake 45 minutes to 1 hour, until a fork goes into the flesh easily.

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