Updated: May 19
Pumpkin mash is a delicious, lower-carbohydrate vegetable side to serve with any dish you’d normally serve with mashed potato. Don’t throw the pumpkin skin out – it can be roasted into a scrumptiously crunchy chip to serve alongside your meal. Serves 4.
800g Japanese pumpkin
4 x pieces tinfoil
Preheat oven to 200°.
Remove the pulp and seed and cut the pumpkin into 4 large pieces.
Place each piece of pumpkin on a piece of tinfoil and sprinkle generously with garlic salt.
Enclose tightly and bake in the oven for 1 hour, until cooked and very soft.
Using a spoon, carefully scoop the pumpkin flesh from each piece and place in a bowl. Get as close as you can to the pumpkin skin without breaking it. The more flesh you remove, the crispier the skins.
Place the pumpkin skins on a single piece of tinfoil and back into the oven for another 10-15 minutes until crisp.
Meanwhile, use a fork to gently mash the pumpkin. Some pumpkins can be quite watery. If so, place the mash in a sieve to drain while the pumpkin skins cook.
Hot tip: Mash your pumpkin with some cream cheese for a creamier, richer mash.
Nutrition information per serve (serves 4)
One serving equals one quarter of the mash and one pumpkin skin chip
Kilojoules – 480kj
Protein – 2 grams
Fat – 0.2 grams
Saturated fat – 0 grams
Carbohydrate – 19.6 grams
Fibre – 7.2 grams
Recipe created by Amy Rush at the Family Centre
Image courtesy of Times of India