ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Butternut Squash with Green Chile and Mustard Seeds

Photo: Leigh Beisch; Styling: Dan Becker
Yield Serves 8
Time: 30 minutes. A fast, fun accompaniment to any simply grilled, broiled, or roasted meat. We particularly like it with a rotisserie chicken, some crusty bread, and Greek-style yogurt on the side. Save time and effort by using a 2-lb. bag of precut butternut squash.


  • 2 teaspoons vegetable oil
  • 1/2 teaspoon brown mustard seeds
  • 3 garlic cloves, finely chopped
  • 1 serrano chile, halved, seeded, and thinly sliced
  • 1 medium butternut squash (about 2 lbs.), peeled, seeded, and cut into 1-in. cubes
  • Salt
  • Chopped cilantro (optional)

Nutrition Information

  • calories 56
  • caloriesfromfat 21 %
  • protein 1.1 g
  • fat 1.3 g
  • satfat 0.2 g
  • carbohydrate 12 g
  • fiber 2 g
  • sodium 4.1 mg
  • cholesterol 0.0 mg

How to Make It

  1. Pour oil and mustard seeds into a large frying pan. Cook over medium-high heat, covered, until seeds finish popping, about 1 minute. Add garlic and chile and cook, stirring, until garlic just starts to brown, about 1 minute.

  2. Add squash and stir to coat. Add 1/2 cup water, cover, and cook until squash is tender to the bite, 20 to 25 minutes. Sprinkle with salt to taste and garnish with cilantro if you like.

  3. Note: Nutritional analysis is per serving.