Butternut Squash and Kale Stir Fry

Vegetarian
Gluten Free
Health score
14%
Butternut Squash and Kale Stir Fry
20 min.
4
135kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • tablespoons butter 
  • 0.5  butternut squash peeled seeded diced
  • 0.3 teaspoon chile powder to taste more
  • bunch kale 
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil 

Equipment

  • frying pan
  • spatula
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Heat 1 tablespoon of the butter and the olive oil in a large skillet over high heat.
  3. Add the squash and sprinkle with the salt, chile powder and pepper. Cook for several minutes, turning gently with a spatula, until the squash is deep golden brown and tender (but not falling apart).
  4. Remove to a plate and set aside.
  5. In the same skillet, melt the remaining 1 tablespoon butter over medium-high heat and add in the kale. Toss it around with tongs and cook it for 3 to 4 minutes.
  6. Add in the cooked squash and gently toss together.

Nutrition Facts

Calories135kcal
Protein5.41%
Fat60.27%
Carbs34.32%

Properties

Glycemic Index
28.5
Glycemic Load
0.05
Inflammation Score
-10
Nutrition Score
18.081304273528%

Flavonoids

Isorhamnetin
7.67mg
Kaempferol
15.21mg
Quercetin
7.34mg

Nutrients percent of daily need

Calories:135.3kcal
6.76%
Fat:9.78g
15.04%
Saturated Fat:4.16g
26.02%
Carbohydrates:12.53g
4.18%
Net Carbohydrates:9.25g
3.36%
Sugar:2.34g
2.6%
Cholesterol:15.05mg
5.02%
Sodium:358.81mg
15.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.97g
3.95%
Vitamin A:13424.91IU
268.5%
Vitamin K:130.67µg
124.45%
Vitamin C:50.04mg
60.66%
Manganese:0.42mg
20.96%
Vitamin E:2.28mg
15.2%
Fiber:3.28g
13.11%
Calcium:130.3mg
13.03%
Potassium:448.64mg
12.82%
Folate:45.72µg
11.43%
Magnesium:43.1mg
10.78%
Vitamin B6:0.2mg
9.76%
Vitamin B1:0.13mg
8.75%
Vitamin B2:0.14mg
7.96%
Vitamin B3:1.53mg
7.64%
Iron:1.23mg
6.84%
Phosphorus:51.03mg
5.1%
Copper:0.09mg
4.38%
Vitamin B5:0.41mg
4.15%
Zinc:0.28mg
1.87%
Selenium:0.86µg
1.23%