Roast Squash with Filling

5
Average: 5 (4 votes)
(4 votes)
Roast Squash with Filling
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
600
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish contains a full day's worth of vitamin A, which supports a healthy immyne system and healthy bones.

Serve this roasted sqaush with a simple side salad for added vitamins and minerals.

1 serving contains
(Percentage of daily recommendation)
Calorie600 kcal(29 %)
Protein12.36 g(13 %)
Fat19.24 g(17 %)
Carbohydrates111.95 g(75 %)
Sugar added17.25 g(69 %)
Roughage12.91 g(43 %)
Vitamin A1,099.16 mg(137,395 %)
Vitamin D0.03 μg(0 %)
Vitamin E0.27 mg(2 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.33 mg(30 %)
Niacin5.35 mg(45 %)
Vitamin B₆0.27 mg(19 %)
Folate60.25 μg(20 %)
Pantothenic acid0.76 mg(13 %)
Biotin1.59 μg(4 %)
Vitamin B₁₂0.12 μg(4 %)
Vitamin C126.86 mg(134 %)
Potassium383.67 mg(10 %)
Calcium291.81 mg(29 %)
Magnesium40.95 mg(14 %)
Iron4.31 mg(29 %)
Iodine0.85 μg(0 %)
Zinc1.55 mg(19 %)
Saturated fatty acids2.71 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 ⅛ cups
2
medium Butternut squash (halved and seeds removed)
5 tablespoons
1
large Red onion (finely chopped)
2 cloves
garlic (chopped)
1
red pepper (deseeded and finely chopped)
1.333 cups
Mushrooms (chopped)
cup
2 tablespoons
chopped thyme
4 tablespoons
2 tablespoons
finely chopped parsley
1 cup
fresh, white breadcrumbs
How healthy are the main ingredients?
Butternut squasholive oilgarlicMushroomthymehoney

Preparation steps

1.

Heat the oven to 400ºF. Cook the rice according to the packet instructions for about 40 minutes or until it is just tender.

2.
While the rice is cooking, brush the exposed flesh of the squash with a little of the oil and place them in a roasting tin. Cover with foil and roast in the oven for 25 - 30 minutes or until the flesh is tender.
3.
Meanwhile, heat the remaining oil in a large pan and gently cook the onion until just soft but not brown. Add the garlic, cook for 2 minutes then add the pepper and cook for 5 more minutes. stirring from time to time. Add the mushroom, cook until they are softened then pour over the wine, season with salt and pepper, add the time and cook over a very gentle heat for about 25 minutes.
4.
When the rice is cooked, drain it well and add to the vegetable mixture. Remove the squash from the oven and discard to foil. Heat the honey in a small pan, brush it over the exposed flesh of the squash then pile the filling into the hollows of the squash.
5.
Mix the parsley with the breadcrumbs and scatter over the filling then return to the oven for 10 - 15 minutes.