Butternut Squash and Green Pepper Kebabs
Healthy, because
Even smarter
Nutritional values
The squash owes its beautiful color to the plant pigment beta-carotene, a precursor of vitamin A, which is important for the eyes, while potassium from the butternut squash also stimulates the function of the bladder and kidneys and has a gentle draining effect.
Serve this with a side of rice and a side salad for a complete meal.
(Percentage of daily recommendation)
| Calorie | 149 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 27.6 μg | (46 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 936 mg | (23 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 Butternut squash
- 2 green Bell pepper
- cold pressed olive oil
- salt
- freshly ground peppers
- rosemary
- 8 Wooden skewers
Preparation steps
Preheat the oven to 400°F.
Peel the squash, remove the seeds and cut into bite-size cubes. Rinse, halve, and remove the seeds from the peppers. Cut into rectangles. Alternately stick the squash and peppers onto 8 wooden skewers.
Brush the vegetables with oil and season with salt, pepper, and rosemary. Place on a baking tray (greased with oil) and cook for 20-30 minutes, until golden brown. The squash should be soft.
Keep the kebabs warm until serving, being careful that they do not burn.
