Soups and Chilis

Butternut Squash Sauce Served Over Spice-Rubbed Grilled Chicken

Nicole recommended that I try using our bounty of butternut squash to make some sauce. At first I thoght this sounded strange, but then I went searching for recipes and I realized it was actually quite a brilliant idea! Rather than making a sauce for pasta I decided to make a sauce to serve over some roasted chicken.

Autumn Grilled Chicken

4 ounces raw chicken breast

2 shakes of cayenne pepper (on each)

2 shakes of nutmeg (on each)

2 shakes of pumpkin spice (on each)

Dash of salt

1 tsp olive oil


  1. Spray the chicken with some olive oil so the breasts are nice and coated
    2. Spread the spices evenly over the chicken
    3. Grill until no longer pink in the middle (should reach 165 degrees in the thickest part of the breast).

Butternut Squash Sauce

~6 servings


1 large butternut squash

1/2 cup freshly grated parmesan cheese

1/2 cup half and half

1/8 tsp. grated nutmeg

2 T scallions

1 T chopped parsley

2 t lemon juice

Pepper to taste

Water to thin the sauce


  1. Preheat the oven to 350F. Cut the butternut squash lengthwise in half and scoop out the guts and seeds and discard them. Bake for 40 minutes or until a fork easily pierces the squash. Allow to cool for 10 minutes. Scoop out the squash flesh from the skins and either puree in a large blender or put it in the pan in which you will be making the sauce and just mash with a large fork (this is what I did and it was less mess and very easy).
  2. .Cook the puree for about a minute to get hot. Add the half and half, a tablespoon at a time, slowly stirring it in to incorporate and to avoid lumps. Stir in the parmesan. Add the nutmeg, salt and pepper. Add water (or low sodium chicken stock) to thin to the consistency you want. Take off heat and add the parsley, scallions, and lemon juice. Cover the pan to keep warm.
  3. . Pour the sauce over the chicken. Serve immediately.chicken

This meal was a TEN! I can’t wait to show you what I did with the leftover sauce (that’s for next weekend’s post!).

Now for this week’s nutrition news updates…..

A Squirt of Insulin May Delay Diabetes
(You have to read this to believe it. I think these scientists are truly on to something here!)

Nearly One in Six In Poverty In the US
(Can you imagine having to pick between a meal or a place to sleep? This is just so sad. Everyone should do their part and give back if they can. I gave to a favorite fund yesterday and I feel blessed that I could share with those who need it most.)

A Kitchen Scale- A Tool Whose Time Has Come!
(Yep, after reading this article, a kitchen scale is going on my registry!)

Harvard’s Healthy Eating Plate Vs. USDA’s MyPlate
(I hate to say it, but I think the Harvard researchers created something that blows the USDA’s plate design out of the water. This new plate includes oil, is specific about whole grains vs. refined grains, and makes it clear that certain proteins are better than others.)

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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