Butternut Squash and Prawn Bowl
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
790
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is incredibely nutritious, with vitamins A and C from the butternut squash and lean protein from the prawns, which also have heart-healthy omega-3 fatty acids.
Give the curry a stir from time to time as it simmers.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 790 cal. | (38 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 99 g | (66 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 14.9 mg | (124 %) | ||
| Vitamin K | 33.6 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 224 μg | (75 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 2,206 mg | (55 %) | ||
| Calcium | 309 mg | (31 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 150 μg | (75 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 534 mg | |||
| Cholesterol | 203 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps sunflower oil
- 2 Tbsps green Curry paste
- ½ tsp Chili powder
- 2 small Butternut squash (peeled and diced)
- 1 ⅔ cups Coconut milk
- 2 cups vegetable stock
- 2 ½ cups King prawn (peeled and deveined)
- 3 cups cooked Basmati rice
- 1 Lime (sliced)
- 2 Jalapeño (sliced)
- cilantro (torn)
- salt
- freshly ground peppers
Preparation steps
1.
Heat the oil in a saucepan set over a moderate heat until hot. Add the curry paste and chilli powder, frying for 1 minute, stirring continuously.
2.
Add the squash, stir well, and cover with the coconut milk and stock. Cook at a gentle simmer for 40 - 45 minutes until tender.
3.
Add the prawns, stir well, and continue to cook for a further 10 minutes over a reduced heat until they are pink and tender.
4.
Season to taste with salt and pepper. Serve the curry in bowls, garnished with the sliced jalapeño, coriander, lime slices, and basmati rice.
