Butternut Squash and Sweet Pea Casserole Recipe

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Butternut Squash and Sweet Pea Casserole
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  1. Cut Squash in half lengthwise. Remove seeds. FIll seed wells with chopped onions, celery , and bell peppers and 1 tbsp of water. Roast in oven at 350 for 1 hour until squash is fork tender. Remove skin and puree. Use 1 cup fat free sodium free chicken broth to thin puree as it mixes in frood processor. (If desired, you can prepare squash the day before and store in fridge until ready to use).
  2. Cook frozen peas in microwave per directions on bag. Slice your onions and bell peppers into rings. While peas are cooking, place pureed squash in a 9x12 rectangular glass baking dish. Chop roma tomatoes and gently stir into squash.
  3. When peas are done, stir into squash gently with Mrs. Dash Extra Spicy Seasoning Blend. Layer your pepper and onion rings across the top of your squash. Sprinkle with dried parsley and a bit more Mrs. Dash Original Seasoning Blend.
  4. Bake at 350 for 30 to 40 minutes until hot, but still moist.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 55.64 Kcal (233 kJ)
Calories from fat 0.18 Kcal
% Daily Value*
Total Fat 0.02g 0%
Sodium 41.39mg 2%
Potassium 290.93mg 6%
Total Carbs 11.73g 4%
Sugars 4.35g 17%
Dietary Fiber 3.11g 12%
Protein 2.3g 5%
Vitamin C 43.6mg 73%
Vitamin A 1mg 34%
Iron 12.3mg 68%
Calcium 36mg 4%
Amount Per 100 g
Calories 39.88 Kcal (167 kJ)
Calories from fat 0.13 Kcal
% Daily Value*
Total Fat 0.01g 0%
Sodium 29.66mg 2%
Potassium 208.49mg 6%
Total Carbs 8.41g 4%
Sugars 3.11g 17%
Dietary Fiber 2.23g 12%
Protein 1.65g 5%
Vitamin C 31.3mg 73%
Vitamin A 0.7mg 34%
Iron 8.8mg 68%
Calcium 25.8mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.5
  • 1

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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