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Steamed Butternut Squash with Red Chili Sauce
The beautiful orange color of the squash reflects its rich concentration of health-promoting beta carotene. 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.
Steamed Butternut Squash with Red Chili Sauce Prep and Cook Time: 23 minutes

Ingredients:
  • 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 TBS + 1 cup chicken or vegetable broth
  • salt and black pepper to taste
  • 1 TBS chopped cilantro

Directions:

  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 denté, about 5-6 minutes.
  4. Heat 1 TBS broth in a medium-size skillet. Healthy Sauté 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

Nutritional Profile

Steamed Butternut Squash with Red Chili Sauce
1.00 serving
(1185.25 grams)
Calories: 107

NutrientDRI/DV

 vitamin A164%


 fiber25%




 copper17%





 folate11%

 calcium10%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Butternut Squash with Red Chili Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Steamed Butternut Squash with Red Chili Sauce
1.00 serving
1185.25 grams
Calories: 107

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1474.01 mcg RAE16427.7excellent
vitamin C34.04 mg457.7excellent
fiber6.32 g254.3very good
manganese0.43 mg223.6very good
vitamin B60.33 mg193.3good
potassium650.02 mg193.1good
copper0.15 mg172.8good
pantothenic acid0.79 mg162.7good
magnesium63.12 mg162.7good
vitamin B10.17 mg142.4good
vitamin B32.13 mg132.2good
folate45.13 mcg111.9good
phosphorus68.92 mg101.7good
calcium97.77 mg101.7good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Steamed Butternut Squash with Red Chili Sauce

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