3 Simple winter squashes

TIP Intensify the natural sugars in winter squash by cooking it in a single, uncrowded layer in a shallow baking pan.

1. SPICED DELICATA SQUASH

2 1/2 pounds delicata squash (2 medium)

2 tablespoons extra-virgin olive oil

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon dried thyme

1/2 teaspoon ground ginger

1/2 teaspoon salt

1/8 teaspoon cayenne

1. Preheat oven to 450 degrees. Coat a baking sheet pan with cooking spray.

2. Cut squash in half lengthwise and scoop out seeds. Cut across into 1/2-inch slices and combine in bowl with olive oil. Add coriander, cumin, thyme, ginger, salt and cayenne and toss thoroughly. Place in a single layer on baking sheet and roast, turning once halfway through cooking, for a total of 24 minutes, until squash is lightly browned and tender. Makes 6 servings.

Nutritional analysis for each serving 111 calories, 2 g protein, 16 g carbohydrates, 2 g fiber, 5g fat, 1 g saturated fat, 194mg sodium

2. ROASTED BUTTERNUT SQUASH

1 (2-pound) butternut squash

1 tablespoon canola oil

1 tablespoon dark brown sugar

1/2 teaspoon ground cumin

1/4 teaspoon garlic powder

1/4 teaspoon ground ginger

1/4 teaspoon cinnamon

1/8 teaspoon ground cayenne

1/2 teaspoon salt

1. Preheat oven to 425 degrees. Coat a baking sheet pan with cooking spray.

2. Peel squash, cut in half and scoop out seeds. Cut into 1-inch pieces and toss with oil.

3. Combine sugar, cumin, garlic powder, ginger, cinnamon, cayenne and salt and toss with squash. Place in a single, uncrowded layer on baking sheet and roast, turning once, until tender, lightly golden brown and fork tender, 20 to 24 minutes. Makes 4 servings.

Nutritional analysis for each serving 123 calories, 2 g protein, 24 g carbohydrates, 6 g fiber, 4 g fat, 0 g saturated fat, 300 mg sodium

3. SMOKEY ROASTED KABOCHA WITH MAPLE-MUSTARD DRIZZLE

Squat kabocha squash may not look like much from the outside, but its bright orange flesh is a flavorful, low-calorie treat.

1 (2 1/2-pound) kabocha squash

2 tablespoons olive oil

3/4 teaspoon salt

1/2 teaspoon smoked paprika

1/4 cup coarse (whole-grain) Dijon mustard

2 tablespoons maple syrup

1. Preheat oven to 400 degrees. Coat a large baking sheet pan with cooking spray.

2. Cut the squash into quarters lengthwise and scoop out seeds. Cut each quarter across into 1/2-inch thick slices; toss with the olive oil, salt and paprika. Place the squash slices in a single layer on the prepared pan and roast, turning once, 25 minutes, until lightly browned and fork tender.

3. While the squash cooks, combine mustard and maple syrup and warm mixture in a small saucepan or microwave. Drizzle over the cooked squash just before serving. Makes 6 servings.

Nutritional analysis for each serving 114 calories, 2 g protein, 17 g carbohydrates, 2 g fiber, 5g fat, 1 g saturated fat, 532 mg sodium