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Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Braised Squash with Garlic
Braised Squash with Garlic Enlarge Image

Ingredients:

  • 1 kabocha squash, (1-1 1/2 lbs)
  • 2 Tbsp olive oil
  • 1 Tbsp garlic, minced
  • 1/8 cup water
  • 1/8 cup chicken stock
  • 1/2 tsp salt, or to taste
  • 1/4 tsp pepper, to taste
  • 1 Tbsp parsley, minced


Directions:

  1. Peel, seed, and chop squash into 1-inch cubes. Place olive oil in a large deep skillet and heat over medium high heat. Add squash and sauté till golden brown. Remove squash and drain oil from large pot leaving 1 tbsp.
  2. Return pot to stove. Add garlic and sauté till fragrant. Add liquids, reserved squash and cover. Cook till most of water evaporates. Do not stir squash.
  3. Season with salt, pepper, and parsley. Toss lightly then serve.


Recipe makes : 4 servings
Serving size : 1/2 cup (4.2 oz)
Calories (kcal): 46
Protein (g): 1
Carbohydrate (g): 4
Total Dietary Fiber (g): 1
Total Fat (g): 3
Saturated Fat (g): 0
Monounsaturated Fat (g): 2
Polyunsaturated Fat (g): 0
Cholesterol (mg): 0
Vitamin A (RE): 165
Vitamin E (alpha-TE): 0
Vitamin C (mg): 5
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 0
Folate (mcg): 10
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 0
Calcium (mg): 13
Iron (mg): 0
Magnesium (mg): 7
Phosphorus (mg): 11
Zinc (mg): 0
Potassium (mg): 210
Sodium (mg): 137


Source: Healthy Living Hawai‘i Recipes; a collaborative project of Department of Health, State of Hawaii and University of Hawai‘i, College of Tropical Agriculture and Human Resource