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7-Minute Butternut Squash

Healthy stir-fry is one of my Healthiest Way of Cooking methods, which avoids the necessity to use heated oils that can be damaging to your health. Low in calories, this easy-to-prepare meal provides you with a rich concentration of many health-promoting nutrients including vitamins B, C, and K as well as protein and much more. Enjoy!

Prep and Cook Time: 7 minutes Ingredients: 2 cups butternut squash, cut into 1-inch cubes 3 TBS extra virgin olive oil 1 tsp lemon juice sea salt and pepper to taste Optional: 1/2 small onion sliced thin, cooked with the squash. Also try combining 4 tsp finely minced fresh ginger, 1/2 tsp cinnamon and 2 tsp honey with the olive oil.

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, peel and cut butternut squash into 1-inch cubes.
3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape.
4. Transfer to a bowl. For more flavor toss squash with the oil, lemon juice, salt, and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils.

Serves 2

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 7-Minute Butternut Squash 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.

7-Minute Health Steamed Butternut Squash 1.00 serving 256.54 grams 228.64 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 25512.48 IU 510.2 40.2 excellent vitamin C 51.57 mg 86.0 6.8 excellent manganese 0.49 mg 24.5 1.9 good potassium 847.95 mg 24.2 1.9 good magnesium 81.75 mg 20.4 1.6 good dietary fiber 4.81 g 19.2 1.5 good vitamin B6 (pyridoxine) 0.37 mg 18.5 1.5 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 7-Minute Butternut Squash

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