Squash and Brussel Sprout Hash
(6 votes)
(6 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
362
calories
Calories
Healthy, because
Even smarter
Nutritional values
Squash is a great source of vitamins A and C, while brussel sprouts add tons of satiating fiber to this hash.
This hash makes for a delicious and nutritious brunch item when paired with a side of turkey bacon and whole grain toast.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 362 cal. | (17 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 154.8 μg | (258 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 122 mg | (128 %) | ||
| Potassium | 874 mg | (22 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 168 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs Brussels sprouts
- salt
- 14 ozs Butternut squash
- ½ bunch Sage
- 7 ozs smoked Pancetta (cubed)
- freshly ground peppers
- Nutmeg
Preparation steps
1.
Rinse sprouts, cut in half and blanch for 10 minutes in boiling salted water. Shock in cold water and drain well.
2.
Peel squash, remove seeds and fibers and cut flesh into small cubes. Rinse sage, shake dry, separate leaves and mince half.
3.
Cook pancetta, squash and Brussels sprouts in a pan, turning occasionally. Sauté for 5-7 minutes. Add chopped sage and season with salt, pepper and a pinch of nutmeg. Remove from heat and serve garnished with sage leaves.
