Nut- and Fruit-Filled Squash

Dairy Free
Health score
48%
Nut- and Fruit-Filled Squash
65 min.
4
119kcal

Suggestions


Discover the delightful flavors of our Nut- and Fruit-Filled Squash, a perfect side dish that brings a touch of warmth and nutrition to your table. This dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will impress your family and friends. With just 65 minutes of your time, you can create a vibrant dish that showcases the natural sweetness of buttercup squash, complemented by a crunchy, flavorful filling.

The star of this recipe is the buttercup squash, known for its rich, creamy texture and sweet, nutty flavor. When roasted, it becomes tender and caramelized, making it the ideal vessel for our delicious stuffing. The combination of coarsely crushed Basic 4™ cereal, a hint of orange zest, and a touch of melted butter or margarine creates a delightful contrast of textures and tastes that will elevate your dining experience.

At only 119 calories per serving, this dish is a guilt-free indulgence that fits perfectly into any healthy eating plan. The balance of protein, healthy fats, and carbohydrates ensures that you’ll feel satisfied without the heaviness of traditional side dishes. Whether you’re hosting a holiday gathering or simply looking to add a nutritious option to your weeknight meals, our Nut- and Fruit-Filled Squash is sure to become a favorite in your recipe repertoire.

Ingredients

  • pounds buttercup squash 
  • 0.3 teaspoon salt 
  • tablespoon butter melted
  • 0.5 cup corn flakes/bran flakes crushed
  • teaspoon orange zest grated

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 350°F.
  2. Cut squash into fourths; remove seeds and fibers.
  3. Place squash, cut sides up, in ungreased rectangular baking dish, 13x9x2 inches.
  4. Sprinkle salt over squash.
  5. Pour water into baking dish until 1/4 inch deep. Cover and bake 40 to 50 minutes or until tender.
  6. Mix butter, cereal and orange peel; spoon into squash.

Nutrition Facts

Calories119kcal
Protein8%
Fat21.56%
Carbs70.44%

Properties

Glycemic Index
18.06
Glycemic Load
2.25
Inflammation Score
-9
Nutrition Score
13.922608867936%

Nutrients percent of daily need

Calories:119.16kcal
5.96%
Fat:3.22g
4.95%
Saturated Fat:0.67g
4.16%
Carbohydrates:23.66g
7.89%
Net Carbohydrates:19.29g
7.02%
Sugar:5.92g
6.58%
Cholesterol:0mg
0%
Sodium:214.43mg
9.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.69g
5.38%
Vitamin A:3352.6IU
67.05%
Vitamin C:28.58mg
34.65%
Manganese:0.55mg
27.42%
Potassium:823mg
23.51%
Vitamin B6:0.44mg
22%
Folate:87.97µg
21.99%
Fiber:4.37g
17.48%
Iron:2.72mg
15.11%
Vitamin B2:0.21mg
12.49%
Magnesium:43.42mg
10.86%
Vitamin B3:1.97mg
9.87%
Copper:0.19mg
9.33%
Vitamin B1:0.13mg
8.93%
Phosphorus:75.52mg
7.55%
Calcium:67.65mg
6.76%
Selenium:3.54µg
5.05%
Zinc:0.73mg
4.85%
Vitamin B5:0.48mg
4.75%
Vitamin B12:0.25µg
4.23%
Vitamin E:0.42mg
2.8%
Vitamin K:2.56µg
2.44%
Vitamin D:0.17µg
1.1%