Sautéed Prawns with Spicy Squash
(4 votes)
(4 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
280
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 17.1 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 976 mg | (24 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 161 μg | (81 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 331 mg | |||
| Cholesterol | 236 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pumpkin (such as Hokkaido pumpkin)
- olive oil
- salt
- freshly ground peppers
- 1 Red Bell pepper
- 700 grams King prawn (peeled and deveined)
- cayenne pepper
- 1 garlic clove
- 1 tsp Sambal oelek
- lemon juice
Preparation steps
1.
Preheat the oven to 200°C (approximately 400°F).
2.
Peel the squash, cut in half, remove the seeds and cut into small cubes. Arrange on a baking sheet lined with parchment paper, drizzle with olive oil, season with salt and pepper and roast for 40-45 minutes, turning occasionally.
3.
Meanwhile, rinse the pepper, cut in half, remove the seeds and pith and cut into very small cubes.
4.
Rinse the prawns, pat dry, season with salt and cayenne pepper and sauté with minced garlic in 2 tablespoons oil for 2-3 minutes.
5.
Remove the squash from the oven, mash with a fork and season with salt. Add the sambal oelek and a squeeze of lemon juice. Mix in the diced pepper. Serve with the sautéed prawns and toasted baguette slices, if desired.
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