Butternut Squash Fries
Butternut Squash Fries - Popular classic in a healthy, autumnal version - delicious! Photo: Marieke Dammann.
Healthy, because
Even smarter
Nutritional values
Pumpkin seeds pack this dish with mono- and polyunsaturated fatty acids, which are important for the heart, vessels and brain.
Not pumpkin season? Then simply prepare these fries with sweet potatoes instead.
(Percentage of daily recommendation)
| Calorie | 193 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 107.1 μg | (179 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 21 ozs Butternut squash
- 1 egg
- 2 Tbsps cornstarch
- peppers
- ground paprika
- ¼ tsp dried thyme
- 4 ozs Baby spinach
- 1 red onion
- 1 garlic clove
- 1 Orange
- 2 Tbsps white balsamic vinegar
- 1 Tbsp Canola oil
- 1 tsp honey
- salt
- 3 Tbsps Pumpkin seed
- coarse Sea salt
Preparation steps
Remove the seeds from the pumpkin, peel it and cut the flesh into thin chips.
Separate the egg (use egg yolk for other purposes). Beat the egg white until stiff and set aside. Mix the starch with the spices in a bowl. Turn pumpkin pieces first in the starch mixture, then in the egg white.
Line a baking tray with baking paper and place the fries on top. Bake in a preheated oven at 390°F for about 15 minutes. Then brown for another 5 minutes on the highest grill setting.
In the meantime, wash the spinach, shake it dry and chop it up if necessary. Peel onion and garlic and cut into rings or chop garlic finely. Peel the orange, cut out the fruit fillets and collect the juice. Mix orange juice with vinegar, oil, honey, garlic, salt and pepper to a dressing.
Put the spinach into small bowls, spread fruit fillets, onions and pumpkin seeds on top and drizzle with dressing. Take the fries out of the oven, sprinkle with sea salt and serve with the spinach salad.
