The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Steamed Butternut Squash with Red Chili Sauce
The beautiful orange color of the squash reflects its rich concentration of health-promoting beta carotene. Combine the nutritional value of the squash with the great taste of the red chili sauce for a great addition to your Healthiest Way of Eating.
Steamed Butternut Squash with Red Chili Sauce Prep and Cook Time: 23 minutes

  • 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


  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

Steamed Butternut Squash with Red Chili Sauce
1.00 serving
(1185.25 grams)
Calories: 107


 vitamin A164%

 vitamin C45%



 vitamin B619%



 vitamin B114%


 vitamin B313%




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
Calories: 107

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin A 1474.01 mcg RAE 164 27.7 excellent
vitamin C 34.04 mg 45 7.7 excellent
fiber 6.32 g 23 3.8 very good
vitamin B6 0.33 mg 19 3.3 good
manganese 0.43 mg 19 3.2 good
copper 0.15 mg 17 2.8 good
pantothenic acid 0.79 mg 16 2.7 good
magnesium 63.12 mg 15 2.5 good
vitamin B1 0.17 mg 14 2.4 good
potassium 650.02 mg 14 2.3 good
vitamin B3 2.13 mg 13 2.2 good
folate 45.13 mcg 11 1.9 good
phosphorus 68.92 mg 10 1.7 good
calcium 97.77 mg 10 1.7 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved