Gluten-Free Broccoli and Squash Medley

Gluten Free
Dairy Free
Health score
33%
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, creating a perfect harmony of textures and tastes.

Not only is this medley gluten-free and dairy-free, making it suitable for a variety of dietary needs, but it also comes together in just 30 minutes! Imagine the aroma of sautéed squash mingling with the zesty notes of orange juice and the crunch of toasted pecans, all while being packed with essential nutrients. The addition of sweetened dried cranberries adds a delightful pop of sweetness that balances the savory elements beautifully.

This dish is not just a side; it’s a celebration of seasonal produce that can elevate any meal. Whether you’re serving it at a holiday gathering, a family dinner, or a casual barbecue, this Gluten-Free Broccoli and Squash Medley is sure to be a hit. With only 98 calories per serving, you can indulge guilt-free while enjoying a medley that’s as nutritious as it is delicious. Get ready to impress your taste buds and your guests with this easy-to-make, wholesome dish!

Ingredients

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

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%