Archive for November, 2010

Baked Squash with Apple

Monday, November 1st, 2010

Fall means harvest and harvest means the fruit of the vine. In this case butternut squash is paired with apple. This dish is low in calories, fat, sodium, and cholesterol.

Ingredients:

2 tsp unsalted butter or margarine, melted

1 lb butternut squash, peeled and cut into 1 in. cubes

1 Jonathan or Macintosh apple, peeled, cored and chopped

2 tbsp brown sugar

Directions:

Place squash in a steamer basket over boiling water. Cover saucepan and steam 12 to 15 minutes or until tender. Remove from steamer basket and set aside. Combine apples and brown sugar in a heavy saucepan over medium heat. Cook 12 minutes, stirring frequently, until juice has evaporated. Add apples to squash. Stir in melted butter and salt to taste and toss. Transfer mixture to a buttered shallow baking dish. Bake 10 minutes or until
hot.

Serves: 4

Nutrition Facts:

Nutrition (per serving): Calories 120; % Calories From Fat 15.8%; Total Fat 2.1g; Saturated Fats 1.2g; Mono-unsaturated Fats 0.5g; Poly-unsaturated Fats 0.1g; Cholesterol 5.1mg; Sodium 3.8mg; Total Carbohydrates 26g; Dietary Fiber 2g; Sugar 12g; Protein 2.1g.

More Information:

Vitamins:

Thiamin B1 0.11 mg

Vitamin K 2 mcg

Vitamin A 5500 IU

Vitamin E 2.2 mg

Pantothenic Acid 0.29 mg

Vitamin B6 0.14 mg

Riboflavin B2 0.079 mg

Choline 1.9 mg

Vitamin D 0 IU

Vitamin B12 0.004 mcg

Vitamin C 8.6 mg

Niacin B3 0.88 mg

Minerals:

Sodium 3.8 mg

Zinc 0.22 mg

Copper 0.073 mg

Calcium 39 mg

Iron 1.1 mg

Manganese 0.3 mg

Magnesium 18 mg

Phosphorus 30 mg

Fluoride 0.066 mcg

Potassium 280 mg

Selenium 0.87 mcg.