Butternut Squash with Green Chile and Mustard Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Butternut Squash with Green Chile and Mustard Seeds
45 min.
8
63kcal

Suggestions

Ingredients

  • 0.5 teaspoon brown mustard seeds 
  • lbs butternut squash peeled seeded cut into 1-in. cubes
  •  garlic cloves finely chopped
  • servings salt 
  •  serrano chile halved seeded thinly sliced
  • teaspoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Pour oil and mustard seeds into a large frying pan. Cook over medium-high heat, covered, until seeds finish popping, about 1 minute.
  2. Add garlic and chile and cook, stirring, until garlic just starts to brown, about 1 minute.
  3. Add squash and stir to coat.
  4. Add 1/2 cup water, cover, and cook until squash is tender to the bite, 20 to 25 minutes.
  5. Sprinkle with salt to taste and garnish with cilantro if you like.

Nutrition Facts

Calories63kcal
Protein6.89%
Fat15.87%
Carbs77.24%

Properties

Glycemic Index
3.75
Glycemic Load
0.1
Inflammation Score
-10
Nutrition Score
10.71608699923%

Flavonoids

Luteolin
0.03mg
Myricetin
0.02mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:62.92kcal
3.15%
Fat:1.25g
1.92%
Saturated Fat:0.2g
1.23%
Carbohydrates:13.68g
4.56%
Net Carbohydrates:11.36g
4.13%
Sugar:2.54g
2.82%
Cholesterol:0mg
0%
Sodium:198.59mg
8.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.22g
2.44%
Vitamin A:12061.35IU
241.23%
Vitamin C:24.5mg
29.7%
Manganese:0.25mg
12.5%
Potassium:406.05mg
11.6%
Vitamin E:1.73mg
11.54%
Magnesium:39.03mg
9.76%
Vitamin B6:0.19mg
9.62%
Fiber:2.32g
9.28%
Vitamin B1:0.12mg
7.74%
Folate:30.83µg
7.71%
Vitamin B3:1.38mg
6.9%
Calcium:56.69mg
5.67%
Vitamin B5:0.46mg
4.62%
Iron:0.82mg
4.57%
Copper:0.09mg
4.31%
Phosphorus:39.49mg
3.95%
Vitamin K:3.42µg
3.26%
Vitamin B2:0.02mg
1.44%
Zinc:0.19mg
1.24%
Selenium:0.74µg
1.06%
Source:My Recipes