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Recipes

Butternut Squash Recipe
Serves: 6 person(s)
Maple syrup is a uniquely American sweetener. Here it adds just the right subtle flavor to a colorful puree of butternut squash. An equal amount of acorn squash can be beautifully substituted for butternut squash for a little variety."

Ingredients
  • 3 1/2 pounds butternut squash
  • 1/4 cup butter
  • 1/2 cup diced onion
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup chicken stock
  • 1/3 cup real maple syrup

Directions: Preheat oven to 400 degrees F (200 degrees C). Place squash halves, cut side up, on large baking sheet. bake until very tender, about 50 minutes. Remove from oven and cool slightly. Using large spoon, scoop out squash flesh and transfer to large bowl. In a medium saucepan, melt butter over medium-low heat. Add chopped onion and ground nutmeg and saute until onion is tender and light brown, about 10 minutes. Transfer to bowl with squash. Add chicken broth and maple syrup. Puree mixture in batches in processor until smooth. Season squash puree with salt and pepper. Return puree to same saucepan. Stir puree over medium heat until heated through. Transfer to bowl and serve.

Categories: Side Dish
Calories 238.9 kcal (999.6 kJ)
Grams (kcal) %
Total Fat 8.1 72.9 30.5 %
Saturated Fat 3.9 35.1 14.7 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 43.8 175.2 73.3 %
Dietary Fiber 5.4
Sugars 16.7 66.8 28 %
Protein 2.9 11.6 4.9 %
Alcohol 0 0 0 %
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To burn 238.9 calories, you could do any of the following:(Base on weight: 154lbs or 70kg)
Mins Exercise
Bicycling, Stationary: moderate
Bicycling, Stationary: vigorous
Bicycling: BMX or mountain
Bicycling: 12-13.9 mph
Bicycling: 14-15.9 mph
Swimming: general
Walk: 3.5 mph (17 min/mile)
Walk: 4 mph (15 min/mile)
Walk: 4.5 mph (13 min/mile)
Walk/Jog: jog <10 min.
Running: 5 mph (12 min/mile)
Running: 5.2 mph (11.5 min/mile)
Running: 6 mph (10 min/mile)
Running: 6.7 mph (9 min/mile)
Running: 7.5 mph (8 min/mile)
Running: 8.6 mph (7 min/mile)
Running: 10 mph (6 min/mile)
Running: pushing wheelchair, marathon wheedling (8 min/mile)
Running: cross-country
Nutrition Facts
Serving Size 322g
Amount Per Serving
Calories 238.9 kcal (999.6 kJ)
Calories from Fat 72.9 kcal (305.01 kJ)
% Daily Value (*)
Total Fat 8.1 g 12.5 %
Saturated Fat 3.9 g 19.5 %
Total Trans Fat 0 g
Cholesterol 20.3 mg 6.8 %
Sodium 190.5 mg 7.9 %
Potassium 985.4 mg 28.2 %
Total Carbohydrate 43.8 g 14.6 %
Dietary Fiber 5.4 g 21.6 %
Sugars 16.7 g
Protein 2.9 g 5.8 %
Calcium 144.4 mg 14.4 %
Alcohol 0 g
Iron 11.1 %   •   Magnesium 23.5 %
Manganese 55 %   •   Niacin 16 %
Phosphorus 9.4 %   •   Riboflavin 0 %
Selenium 2 %   •   Thiamin 13.3 %
Vitamin A 567.3 %   •   Vitamin B12 0 %
Vitamin B6 20 %   •   Vitamin C 93.5 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 7.3 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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