Pumpkin Surprise

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Pumpkin Surprise
105 min.
6
544kcal

Suggestions

Ingredients

  • 15 ounce regular corn cream-style canned
  • servings garlic powder to taste
  • pounds ground beef lean
  •  potatoes cubed peeled
  • small pumpkin 
  • servings salt and pepper to taste
  • 15.3 ounce kernel corn whole canned

Equipment

  • frying pan
  • oven
  • pot
  • baking pan

Directions

  1. Cut a 4 inch circle off the top of the pumpkin, including the stem; set aside to be used later as a lid.
  2. Remove seeds and stringy insides of pumpkin.
  3. Place pumpkin in a 9x13 inch baking dish. Preheat oven to 350 degrees F (175 degrees C).
  4. Bring a large pot of salted water to a boil.
  5. Add potatoes and cook until tender, about 15 minutes.
  6. Drain, and mash. Season with salt, pepper and garlic powder; set aside.
  7. In a skillet over medium heat, brown the ground beef until no pink shows; drain. Spoon the ground beef into the pumpkin.
  8. Pour in the creamed corn and whole kernel corn. Top with mashed potatoes. Cover with pumpkin lid.
  9. Pour 2 cups of water in the baking dish.
  10. Bake in preheated oven for 50 to 60 minutes, or until pumpkin is tender and can be pierced with a fork.

Nutrition Facts

Calories544kcal
Protein30.27%
Fat15.04%
Carbs54.69%

Properties

Glycemic Index
26.79
Glycemic Load
37.13
Inflammation Score
-10
Nutrition Score
40.912173758382%

Flavonoids

Luteolin
3.69mg
Kaempferol
1.7mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:544.36kcal
27.22%
Fat:9.33g
14.35%
Saturated Fat:3.79g
23.67%
Carbohydrates:76.34g
25.45%
Net Carbohydrates:69.4g
25.23%
Sugar:10.28g
11.42%
Cholesterol:93.74mg
31.25%
Sodium:612.86mg
26.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.24g
84.48%
Vitamin A:19352.84IU
387.06%
Vitamin C:66.53mg
80.64%
Vitamin B6:1.45mg
72.68%
Potassium:2404.92mg
68.71%
Vitamin B3:13.18mg
65.89%
Zinc:9.71mg
64.71%
Phosphorus:598.62mg
59.86%
Vitamin B12:3.39µg
56.45%
Iron:7.67mg
42.62%
Selenium:28.63µg
40.9%
Manganese:0.74mg
37.14%
Vitamin B2:0.61mg
36.09%
Copper:0.71mg
35.48%
Magnesium:131.74mg
32.94%
Folate:130.69µg
32.67%
Fiber:6.94g
27.76%
Vitamin B1:0.39mg
25.77%
Vitamin B5:2.43mg
24.26%
Vitamin E:2.92mg
19.45%
Calcium:92.83mg
9.28%
Vitamin K:7.01µg
6.67%
Vitamin D:0.15µg
1.01%
Source:Allrecipes