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Kabocha Squash, Shallot, and Rosemary Saute
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Ingredients:
- 2-3 lb kabocha squash, peeled, seeded, and cut into 1/2 inch dice
- 3 Tbsp peanut oil
- 2 Tbsp shallots, sliced
- 1 1/2 tsp fresh rosemary, minced
- 1/2 tsp salt, or to taste
- 1/4 tsp black pepper, ground, or to taste
- 1 Tbsp butter
Directions:
- Steam diced squash for five minutes. Cool and set aside.
- Heat oil in a large sauté pan over medium high heat. Add the shallots and sauté for 3-5 minutes or until just beginning to brown.
- Add squash and sauté for about 10 -12 minutes until tender but not mushy. Add rosemary, salt, pepper and butter.
- Toss well and serve immediately, or keep warm until ready to serve.
Notes:
- Canola oil may substitute for peanut oil.
- For a lower fat version, use a nonstick pan and 1/3 the amount of oil to sauté shallots (1Tbsp).
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Recipe makes : 4 servings
Serving size : 1 1/4 cup (10 oz. serving)
| Calories (kcal): |
227
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| Protein (g): |
2
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| Carbohydrate (g): |
23
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| Total Dietary Fiber (g): |
7
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| Total Fat (g): |
16
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| Saturated Fat (g): |
4
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| Monounsaturated Fat (g): |
6
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| Polyunsaturated Fat (g): |
5
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| Cholesterol (mg): |
9
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| Vitamin A (RE): |
912
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| Vitamin E (alpha-TE): |
2
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| Vitamin C (mg): |
25
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| Thiamin (mg): |
0
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| Riboflavin (mg): |
0
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| Niacin (mg): |
1
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| Folate (mcg): |
52
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| Vitamin B-6 (mg): |
0
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| Vitamin B-12 (mcg): |
0
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| Calcium (mg): |
59
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| Iron (mg): |
1
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| Magnesium (mg): |
34
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| Phosphorus (mg): |
52
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| Zinc (mg): |
1
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| Potassium (mg): |
1096
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| Sodium (mg): |
360
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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 Resources
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