Butter Nut Squash Stuffed With Orange Couscous

Vegetarian
Health score
37%
Butter Nut Squash Stuffed With Orange Couscous
45 min.
4
453kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon butter 
  • pound butternut squash halved lengthwise
  • 0.8 cup chickpeas canned rinsed drained (garbanzo beans)
  • 0.5 cup carrots chopped
  • 0.8 cup couscous uncooked
  • 0.1 teaspoon curry powder 
  • teaspoon curry powder 
  • 0.1 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cinnamon 
  • tablespoons honey 
  • 0.5 teaspoon olive oil 
  • 0.5 cup onion chopped
  • cup orange juice 
  • tablespoons orange juice 
  • 0.3 teaspoon orange rind grated
  • 0.5 teaspoon salt 
  • tablespoons slivered almonds toasted
  • tablespoons cranberries dried sweetened
  • 0.8 cup vegetable broth 
  • 0.5 cup water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Place butternut squash, cut sides down, in a 13 x 9-inch baking pan.
  3. Add hot water to pan to a depth of 1/2 inch.
  4. Bake at 350 for 40 minutes or until tender.
  5. While squash bakes, heat a large nonstick skillet over medium-high heat; add oil.
  6. Add onion and carrot. Reduce heat to medium-low, and cook 20 minutes or until onion is golden and carrot is tender, stirring frequently. Set aside.
  7. Bring broth and next 4 ingredients to a boil. Stir in couscous and next 5 ingredients.
  8. Remove from heat. Cover and let stand 5 minutes.
  9. Remove and discard seeds from squash; scoop out pulp, leaving 1/4-inch-thick shells. Coarsely chop 1 cup pulp, reserving remaining pulp for another use.
  10. Combine reserved onion mixture, squash pulp, couscous mixture, chickpeas, and almonds; toss gently. Spoon mixture evenly into squash shells.
  11. Place shells in a 13 x 9- inch baking pan.
  12. Bake at 350 for 20 minutes or until thoroughly heated.
  13. While shells bake, bring 1 cup orange juice and honey to a boil in a small saucepan. Reduce heat; simmer, uncovered, 10 to 15 minutes or until mixture reduces to 1/3 cup, stirring occasionally. Stir in curry powder and cinnamon.
  14. Drizzle juice mixture evenly over couscous mixture.

Nutrition Facts

Calories453kcal
Protein9.22%
Fat10.29%
Carbs80.49%

Properties

Glycemic Index
123.11
Glycemic Load
26.12
Inflammation Score
-10
Nutrition Score
32.127826070332%

Flavonoids

Cyanidin
0.17mg
Delphinidin
0.01mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.14mg
Hesperetin
8.93mg
Naringenin
1.62mg
Luteolin
0.02mg
Isorhamnetin
1.13mg
Kaempferol
0.19mg
Myricetin
0.23mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:452.9kcal
22.65%
Fat:5.53g
8.51%
Saturated Fat:1.13g
7.04%
Carbohydrates:97.4g
32.47%
Net Carbohydrates:85.25g
31%
Sugar:30.05g
33.39%
Cholesterol:2.69mg
0.9%
Sodium:592.58mg
25.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.16g
22.32%
Vitamin A:39122.94IU
782.46%
Vitamin C:111.58mg
135.25%
Manganese:1.49mg
74.44%
Fiber:12.16g
48.63%
Potassium:1583.61mg
45.25%
Vitamin E:6.71mg
44.73%
Magnesium:166.58mg
41.64%
Vitamin B6:0.8mg
40.04%
Folate:138.68µg
34.67%
Vitamin B1:0.5mg
33.53%
Vitamin B3:6mg
29.98%
Copper:0.49mg
24.62%
Phosphorus:243.87mg
24.39%
Calcium:222.65mg
22.26%
Iron:3.82mg
21.22%
Vitamin B5:2.12mg
21.18%
Vitamin B2:0.2mg
11.8%
Zinc:1.32mg
8.82%
Vitamin K:7.83µg
7.46%
Selenium:2.97µg
4.24%
Source:My Recipes