Archive for March, 2011

Ginger-Orange Squash

Tuesday, March 1st, 2011

A delicious blend of flavors makes this squash dish one you will make over and over. It is low cholesterol and low sodium. If you use margarine instead of butter it is no cholesterol and vegan.

Ingredients:

1/4 tsp ground ginger

2 lb butternut squash, peeled, seeded and cut into 1 in. pieces

2 tbsp frozen orange juice concentrate

2 tbsp brown sugar

1 tbsp unsalted butter or margarine

Directions:

Preheat oven to 400?F. Combine all ingredients in a buttered baking dish. Cover with foil and bake 45 minutes, or until squash is tender. Transfer to a bowl, season with salt and pepper to taste and mash. Microwave method: Puncture squash several times with a knife or fork and place on a microwave safe plate. Cook on high 5 minutes. Cut into quarters and remove seeds and pulp. Return to plate, cut side down, and cover with waxed paper.
Microwave on high 7 minutes. Turn over and microwave on high 6-8 minutes or until soft. Scoop out squash and place in a bowl. Add remaining ingredients and mix well.

Serves 4

Nutrition Facts

Nutrition Facts (per serving): Calories 190; % Calories From Fat 14.7%; Total Fat 3.1g; Saturated Fats 1.9g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.2g; Cholesterol 7.6mg; Sodium 6.5mg; Total Carbohydrates 41g; Dietary Fiber 3g; Sugar 14g; Protein 4.2g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 3.5 mcg
Vitamin A 11000 IU
Vitamin E 4.4 mg
Pantothenic Acid 0.56 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.14 mg
Choline 2.6 mg
Vitamin D 0 IU
Vitamin B12 0.006 mcg
Vitamin C 26 mg
Niacin B3 1.8 mg

Minerals:

Sodium 6.5 mg
Zinc 0.41 mg
Copper 0.13 mg
Calcium 73 mg
Iron 2.1 mg
Manganese 0.6 mg
Magnesium 35 mg
Phosphorus 56 mg
Potassium 550 mg
Fluoride 1.9 mcg
Selenium 1.8 mcg.