Butternut Squash with Couscous and Chutney

Health score
12%
Butternut Squash with Couscous and Chutney
20 min.
6
473kcal

Suggestions

Ingredients

  • cups butternut squash—peeled diced seeded
  • cups chicken broth 
  • cups couscous instant
  • tablespoon curry powder 
  • cloves garlic minced
  • 0.5 cup heavy cream 
  • teaspoons kosher salt 
  • 0.5 cup chutney prepared
  • large onion sliced into ½ -inch half-rounds
  • 0.5 cup peanuts chopped
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • plastic wrap

Directions

  1. Heat the oil in a large skillet over medium heat.
  2. Add the onion and garlic and cook, stirring occasionally, until softened, 5 to 7 minutes.
  3. Add the squash, curry powder, and 1 teaspoons of the salt, stirring to coat evenly.
  4. Pour in the broth and bring to a boil. Reduce heat to medium-low, cover, and simmer for 17 to 20 minutes or until the squash is cooked through and most of the liquid has evaporated. Stir in the cream and cook until the sauce has thickened, 5 to 7 minutes.
  5. Remove from heat. Bring 2 cups of water and the remaining salt to a boil.
  6. Place the couscous in a large bowl and pour the boiling water over it. Immediately cover the bowl tightly with plastic wrap.
  7. Let stand 5 to 7 minutes or until all the water is absorbed. When ready to serve, fluff the couscous with a fork.
  8. Place about cup of couscous on each plate. Top with the curried squash.
  9. Garnish with the peanuts and your favorite chutney.

Nutrition Facts

Calories473kcal
Protein10.83%
Fat36.88%
Carbs52.29%

Properties

Glycemic Index
23.54
Glycemic Load
27.88
Inflammation Score
-10
Nutrition Score
19.767391321452%

Flavonoids

Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
5.09mg

Nutrients percent of daily need

Calories:472.52kcal
23.63%
Fat:19.68g
30.28%
Saturated Fat:6.89g
43.08%
Carbohydrates:62.8g
20.93%
Net Carbohydrates:56.12g
20.41%
Sugar:4.07g
4.52%
Cholesterol:23.98mg
7.99%
Sodium:1386.53mg
60.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13g
26.01%
Vitamin A:10688.22IU
213.76%
Manganese:1.09mg
54.48%
Vitamin C:24.83mg
30.1%
Fiber:6.68g
26.74%
Vitamin B3:5.32mg
26.63%
Magnesium:87.46mg
21.87%
Vitamin B1:0.31mg
20.39%
Phosphorus:202.95mg
20.29%
Folate:73.05µg
18.26%
Copper:0.35mg
17.73%
Potassium:603.82mg
17.25%
Vitamin B6:0.31mg
15.52%
Vitamin E:2.15mg
14.36%
Vitamin B5:1.4mg
14%
Iron:2.2mg
12.22%
Vitamin K:11.11µg
10.58%
Vitamin B2:0.17mg
10.25%
Calcium:100.58mg
10.06%
Zinc:1.08mg
7.17%
Selenium:2.69µg
3.84%
Vitamin D:0.32µg
2.12%
Source:My Recipes