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| Broccoli with Squash Sauce |
Diet Type: Low Fat
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Cooking Time: Under 30 minutes
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Ingredients:
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1 head broccoli, cut into florettes and stems peeled and 1/4 sliced |
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1 small winter squash (butternut, hokkaido, buttercup,sweet) |
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1/2 tablespoon melted butter |
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salt to taste |
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Directions:
If steaming squash: Cut into quarters. Scoop out seeds and place in a heavy pot with enough water to reach 1/2" depth. Cover, bring to a boil, reduce heat to low and simmer until tender, about 20 minutes.
If baking squash: Cut squash lengthwise in half. Lightly oil a baking pan and add 1/4 cup water. Invert squash onto pan and bake at 375 until a fork easily pierces skin, about 30 minutes.
Using a pot holder, scoop seeds out of baked squash and discard.
Scoop flesh into a blender and add butter, Sea Salt and enough water to make a sauce-like consistency. Blend until smooth. Adjust seasonings to taste. Serve over lightly steamed broccoli.
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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 82
Calories from Fat 22
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% Daily Value*
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| | Total Fat 2g | 4% | | | Saturated Fat 1g | 6% | | | Mono Fat 0g | | | | Cholesterol 4mg | 1% | | | Sodium 42mg | 2% | | | Total Carbs 14g | 5% | | | Dietary Fiber 6g | 26% | | | Protein 5g | | | | Iron | 11% | | | Calcium | 8% | | | Vitamin B-6 | 15% | | | Vitamin C | 165% | | | Vitamin E | 13% | | | Vitamin A | 48% | | | Selenium | 9% | | | Manganese | 25% | | | Copper | 5% | | | Zinc | 5% | | | Pantothenic acid | 11% | | | Niacin | 7% | | | Riboflavin | 12% | | | Thiamin | 13% | | | Folate | 32% | | | Potassium | 23% | | | Phosphorus | 11% | | | Magnesium | 11% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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