Gluten-Free Broccoli and Squash Medley

Gluten Free
Dairy Free
Health score
34%
Gluten-Free Broccoli and Squash Medley
30 min.
14
98kcal

Suggestions


Looking for a vibrant and nutritious side dish that will impress your guests while catering to dietary restrictions? Look no further than this delightful Gluten-Free Broccoli and Squash Medley! Bursting with color and flavor, this dish combines the earthy goodness of frozen broccoli cuts with the sweet, nutty taste of butternut squash, all brought together with a zesty orange twist.

In just 30 minutes, you can whip up a dish that serves 14 people, making it perfect for family gatherings, potlucks, or holiday feasts. Not only is it gluten-free and dairy-free, but it also packs a punch with its rich blend of textures and tastes. The toasted pecans add a satisfying crunch, while the sweetened dried cranberries provide a delightful contrast to the savory elements.

This medley is not just a feast for the eyes; it’s also a healthy choice, with only 98 calories per serving. The combination of broccoli and butternut squash ensures you’re getting a good dose of vitamins and minerals, making it a guilt-free addition to any meal. Whether you’re a seasoned cook or a kitchen novice, this recipe is simple to follow and sure to become a favorite in your household. So grab your frying pan and get ready to create a dish that’s as delicious as it is nutritious!

Ingredients

  • cups broccoli frozen
  • 0.3 cup butter melted
  • cups butternut squash cubed peeled () (1 1/2 lb)
  • 0.5 cup orange juice 
  • tablespoon orange zest grated
  • 0.5 cup pecans toasted finely chopped
  • teaspoon salt 
  • 0.5 cup cranberries dried sweetened

Equipment

  • frying pan

Directions

  1. Cook broccoli as directed on bag; set aside.
  2. Meanwhile, in 12-inch skillet, cook squash in orange juice over medium-low heat 8 to 10 minutes, stirring frequently, until tender but firm.
  3. Stir in butter, broccoli, cranberries, pecans, orange peel and salt; toss to coat.
  4. Serve immediately.

Nutrition Facts

Calories98kcal
Protein7.19%
Fat53.48%
Carbs39.33%

Properties

Glycemic Index
6.71
Glycemic Load
1.06
Inflammation Score
-9
Nutrition Score
10.882174049059%

Flavonoids

Cyanidin
0.44mg
Delphinidin
0.29mg
Catechin
0.28mg
Epigallocatechin
0.22mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.02mg
Hesperetin
1.06mg
Naringenin
0.19mg
Luteolin
0.35mg
Kaempferol
3.45mg
Myricetin
0.13mg
Quercetin
1.65mg

Nutrients percent of daily need

Calories:97.74kcal
4.89%
Fat:6.31g
9.71%
Saturated Fat:0.98g
6.11%
Carbohydrates:10.45g
3.48%
Net Carbohydrates:8.24g
3%
Sugar:5.23g
5.81%
Cholesterol:0mg
0%
Sodium:219.97mg
9.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.91g
3.82%
Vitamin C:48.52mg
58.81%
Vitamin A:2566.81IU
51.34%
Vitamin K:45.57µg
43.4%
Manganese:0.32mg
16.06%
Folate:36.8µg
9.2%
Fiber:2.21g
8.84%
Potassium:247.88mg
7.08%
Vitamin B6:0.12mg
6.11%
Vitamin E:0.91mg
6.05%
Vitamin B1:0.09mg
5.76%
Magnesium:22.12mg
5.53%
Phosphorus:49.3mg
4.93%
Copper:0.09mg
4.49%
Vitamin B5:0.4mg
3.97%
Vitamin B2:0.07mg
3.9%
Calcium:36.38mg
3.64%
Iron:0.6mg
3.33%
Vitamin B3:0.63mg
3.15%
Zinc:0.4mg
2.65%
Selenium:1.39µg
1.98%