Steamed Butternut Squash with Red Chili Sauce - 25.99g Carbs, 6.32g Fiber, 6.64g Sugar
From: The George Mateljan Foundation
The beautiful orange color of the squash reflects its rich concentration
of health-promoting vitamin A— 295% of the Daily Value for this nutrient!
Combine the nutritional value of the squash with the great taste of the
red chili sauce for a great addition to your Healthiest Way of Eating.
Prep and Cook Time: 23 minutes
1 medium-sized butternut squash, cut into 1-inch cubes (about 4 cups)
1 medium onion, cut in half and sliced
3 cloves garlic, chopped
1 tsp red chili powder
1/8 tsp ground cumin
1/8 tsp cinnamon
1 Tbsp PLUS 1 cup chicken or vegetable broth
Salt and black pepper to taste
1 Tbsp chopped cilantro
1. Slice onion and chop garlic and let sit for at least 5 minutes
to enhance their health benefits.
2. Bring 2 inches of water in a steamer to a boil.
3. Cut squash into cubes and steam in a steamer with a tight fitting
lid until al dente, about 5-6 minutes.
4. Heat 1 Tbsp broth in a medium-size skillet. Healthy Saute onion in
broth for 3 minutes over medium heat, stirring frequently. Add garlic
and spices and mix well. After about 1 minute, add rest of broth and
begin to simmer gently.
5. When squash is al denté, add it to simmering sauce and cook together
for another 3-4 minutes. Season with salt and pepper and sprinkle with
cilantro.
Serves: 4
Total weight: 1185.25 g
Nutrition per Serving:
106.51 Calories, 5.29 Calories from Fat, 1.54 Calories from Saturated Fat,
2.87g Protein, 25.99g Carbs, 6.32g Dietary Fiber, 0.62g Soluble Fiber,
5.51gInsoluble Fiber, 6.64g Total Sugar, 0.86g Monosaccharides,
0.32g Disaccharides, 12.73g Other Carbs, 0.59g Total Fat, 0mg Cholesterol,
0.17g Saturated Fat, 0.02g Mono Fat, 0.10g Poly Fat, 0g Trans Fatty acids
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