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Steamed Butternut Squash with Red Chili Sauce

The beautiful orange color of the squash reflects its rich concentration of vitamin A— 295% of the Daily Value for this nutrient! Combine the nutritional value of the squash with the great taste of the red chili sauce for a side dish that will become a family favorite.

Prep and Cook Time: 23 minutes Ingredients: 1 medium-sized butternut squash, cut into 1-inch cubes (about 4 cups) 1 medium onion, cut in half and sliced 3 cloves garlic, chopped 1 tsp red chili powder 1/8 tsp ground cumin 1/8 tsp cinnamon 1 TBS + 1 cup chicken or vegetable broth salt and black pepper to taste 1 TBS chopped cilantro

Directions:

1. Slice onion and chop garlic and let sit for at least 5 minutes to enhance their health benefits.
2. Bring 2 inches of water in a steamer to a boil.
3. Cut squash into cubes and steam in a steamer with a tight fitting lid until al denté, about 5-6 minutes.
4. Heat 1 TBS broth in a medium-size skillet. Healthy Sauté onion in broth for 3 minutes over medium heat, stirring frequently. Add garlic and spices and mix well. After about 1 minute, add rest of broth and begin to simmer gently.
5. When squash is al denté, add it to simmering sauce and cook together for another 3-4 minutes. Season with salt and pepper and sprinkle with cilantro.

Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Butternut Squash with Red Chili Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Steamed Butternut Squash with Red Chili Sauce 1.00 serving 1185.25 grams 106.51 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 14742.19 IU 294.8 49.8 excellent vitamin C 34.04 mg 56.7 9.6 excellent dietary fiber 6.32 g 25.3 4.3 very good manganese 0.43 mg 21.5 3.6 very good potassium 650.02 mg 18.6 3.1 good vitamin B6 (pyridoxine) 0.33 mg 16.5 2.8 good magnesium 63.12 mg 15.8 2.7 good vitamin B1 (thiamin) 0.17 mg 11.3 1.9 good folate 45.13 mcg 11.3 1.9 good vitamin B3 (niacin) 2.13 mg 10.7 1.8 good calcium 97.77 mg 9.8 1.7 good tryptophan 0.03 g 9.4 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Steamed Butternut Squash with Red Chili Sauce

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