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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Steamed Butternut Squash with Almond Sauce
This is an easy side dish to make that will compliment many main courses. If you make the sauce ahead, do not heat it. It is best to just let it come to room temperature.
Steamed Butternut Squash with Almond Sauce Prep and Cook Time: 30 minutes

Ingredients:
  • 1 medium sized butternut squash
  • ½ cup peeled almonds
  • 2 cloves garlic, chopped
  • 2 TBS fresh lemon juice
  • 3 TBS olive oil
  • 2/3 cup water
  • 2 TBS chopped parsley
  • salt and pepper to taste

Directions:

  1. Bring water to a boil in a steamer with tight fitting lid. Peel butternut squash and cut into about 2 inch chunks. Steam until tender, about 20 minutes.
  2. If almonds need to be peeled, bring small amount of water to a boil and submerge almonds in water for just a couple minutes. Peels will slip off easily.
  3. Toast peeled almonds in 175°ree;F oven for about 10 minutes. Place them in blender along with garlic, lemon juice, water, parsley, salt and pepper. While blending add olive oil a little at a time. Drizzle over baked squash. You will have some sauce left over. It will save in the refrigerator for days.

    Serves 4


Nutritional Profile

Steamed Butternut Squash with Almond Sauce
1.00 serving
(166.63 grams)
Calories: 181

NutrientDRI/DV

 vitamin A122%


 fiber24%


 biotin20%





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 Almond 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 Almond Sauce
1.00 serving
166.63 grams
Calories: 181

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1101.90 mcg RAE12212.2excellent
vitamin C35.87 mg484.8very good
fiber5.98 g242.4good
vitamin E3.16 mg (ATE)212.1good
biotin6.08 mcg202.0good
molybdenum7.00 mcg161.5good
manganese0.31 mg161.5good
potassium518.66 mg151.5good
vitamin B60.25 mg151.5good
World's Healthiest
Foods Rating
Rule
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 Almond Sauce

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