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Saturday, July 20, 2024

Air Fryer Delicata Squash – Marisa Moore Diet


Air fryer delicata squash is a simple fall facet dish! Seasoned with a mix of garlic, parmesan and spices, this recipe is deliciously savory and barely candy and roasted to perfection in about quarter-hour!

This air fried delicata squash is type of like fries however finally a fast simple roasted fall vegetable! I’ve additionally included the oven instructions and other ways to get pleasure from this recipe too.

You’ll solely want just a few substances for this recipe. And odds are, you have already got a bunch of the substances in your pantry.

Components

Delicata squash
Additional virgin olive oil
Grated parmesan cheese (or vegan parmesan)
Garlic powder
Basil
Salt and cracked black pepper

Learn how to choose the perfect squash

Select a delicata squash that feels heavy for its measurement. This can be a signal that the squash is brisker and nicely hydrated. (Older winter squash tends to dry out over time.)

And if doable, get pleasure from it within the fall and early winter when winter squash is in season and available.

Learn how to retailer winter squash

Like different gourds, delicata squash is pantry-friendly. Retailer it at room temperature in a dry, cool spot for at the very least 10 days however up to a couple weeks. So this recipe could be whipped up very quickly.

Diet advantages

Like different winter squash, delicata squash is a wonderful supply of beta carotene and fiber. It’s diet shall be much like that of butternut squash.

One cup of squash offers 2g fiber and a powerful 600mg potassium which is sort of 13% of the advisable quantity. Potassium is a key nutrient in serving to to maintain blood strain regular.

sliced squash in a bowl with the spices and parmesansliced squash in a bowl with the spices and parmesan

Do you eat the pores and skin?

Sure! Delicata squash pores and skin is edible so that you don’t must peel it earlier than cooking. Simply make sure you clear the squash nicely earlier than consuming – identical to another vegetable.

Delicata squash is without doubt one of the best winter squashes to chop. The pores and skin is edible and pretty simple to chop by way of in comparison with butternut and different onerous squashes.

Prepping delicata squash

This rectangular squash is obtainable in small to massive sizes. When choosing one out, select ones of about the identical measurement to make sure even cooking.

You need to use the air fryer, a toaster oven, or the common oven to make this recipe. I just like the air fryer for the quickest end, most even roasting and you’ll often use rather less oil than if within the oven.

Cooked delicata squash in the air fryer basketCooked delicata squash in the air fryer basket

As soon as the squash is completed, sprinkle with extra salt and parmesan cheese, when you’d like. Serve these immediately to benefit from the crispy texture.

Suggestions for fulfillment

  • Minimize the squash into evenly-sized items to make sure even cooking.
  • Take pleasure in immediately. This recipe is greatest loved the identical day whereas it’s nonetheless heat. However you should utilize the leftovers in different methods the following day.
  • Experiment with completely different seasonings. You need to use the mix I’m utilizing right here or mess around with chili powder or different dried herbs.
overhead shot of the cooked squash in a bowl.overhead shot of the cooked squash in a bowl.

Oven directions

In the event you don’t have an air fryer, no worries! You’ll be able to simply make this recipe within the oven. Merely place the slices on a sheet pan in an excellent layer and roast in a preheated 400°F oven.

For a unique taste profile, strive my Rosemary Roasted Delicata Squash recipe that’s excellent for fall and winter!

Learn how to reheat leftover squash

These air fryer delicata squash (fries) are greatest eaten immediately. However when you do have leftovers, use a wire rack and pop them right into a scorching oven or the air fryer for 3-5 minutes to reheat.

You too can embrace the softer texture and use them on a winter or fall salad. Swap it in for the butternut squash on this Fall Harvest Mason Jar Salad or put them on a flatbread for some additional taste and colour!

Delicata squash is sweet for roasting, pan frying or including to salads and flatbread so get artistic! You too can pair it up with different greens on a fall veggie board or plate with air fryer Brussels sprouts or in a hearty chickpea bowl.

Cooked delicata squash served in a bowl.Cooked delicata squash served in a bowl.

Air Fryer Delicata Squash

Marisa Moore, RDN

Simple air fryer delicata squash for a easy fall facet dish. Seasoned with garlic and parmesan this recipe is prepared in about quarter-hour!

Prep Time 5 minutes

Cook dinner Time 12 minutes

Whole Time 17 minutes

Course Aspect Dish

Delicacies American

Servings 4

Energy 115 kcal

Directions 

  • Preheat the air fryer for five minutes at 400°F.

  • Halve and take away the seeds from the delicata squash. With the lower facet down on a reducing board, lower every halve into ¾ to 1 inch slices (resembling half moons).

  • In a big bowl, toss the slices with the olive oil, garlic powder, basil, salt and pepper. Sprinkle the parmesan cheese.

  • Place the seasoned slices within the pre-heated air fryer basket in a single layer. Work in batches if wanted. Cook dinner at 400°F for 12 minutes. Take pleasure in heat, sprinkled with extra salt, parmesan and black pepper if desired.marisamoore.com

For oven roasting:

  • Preheat the oven to 400°F. As soon as the squash is sliced and seasoned, place in a single layer on a sheet pan. Bake within the preheated oven for quarter-hour, turning midway.

Notes

TIPS FOR SUCCESS

  • Minimize the squash into evenly-sized items to make sure even cooking.
  • Take pleasure in immediately. This recipe is greatest loved the identical day whereas it’s nonetheless heat. However you should utilize the leftovers in different methods the following day.
  • Experiment with completely different seasonings. You need to use the mix I’m utilizing right here or mess around with chili powder or different dried herbs.

Additionally do that Rosemary Roasted Delicata Squash made within the oven!

Diet

Energy: 115kcalCarbohydrates: 11gProtein: 3gFats: 7gSaturated Fats: 2gPolyunsaturated Fats: 1gMonounsaturated Fats: 4gLdl cholesterol: 5mgSodium: 260mgPotassium: 425mgFiber: 2gSugar: 3gVitamin A: 1605IUVitamin C: 14mgCalcium: 94mgIron: 1mg

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