Top Rated Middle EasternView Recipe
View: Ingredients|Nutrition|Facts|Comments
Spicy Eastern style squash
An all-in-one meal.
What you need
- 4 very small butternut squash, each approx. 450 g
- 3 tsp vegetable oil
- 3 tsp pine nuts
- 1 onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 1 tsp ground coriander
- 2 tsp ground cumin
- 350 g minced beef
- 400 g canned chopped tomatoes
- 6 tsp tomato puree
- 100 g raisins
- seasoning
- 3 tsp chopped fresh coriander
Method
Preheat oven to 180°C.
Cut the tops from the squash. Carefully hollow out the centre leaving a 1 cm border around the edge.
Discard the seeds. Roughly chop the flesh. Heat the oil in a pan. Add the pine nuts, onion and garlic and fry for 3 min.
Add the spices to the pan with the mince. Fry for 5 min or until well browned.
Add the tomatoes, tomato puree, raisins, seasoning and chopped squash to the pan. Bring to the boil and simmer for 15 min.
Stir the coriander into the pan. Divide the mixture between the squash shells.
Place on a baking tray and cook in the oven for 25 min.
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 20 minutes Cook 48 minutes Total 1 hour, 8 minutes -
Energy 575 kcal/serving Fat 6.25 g/serving Carbohydrates 226.89 g/serving Glycaemic Index 24 Glycaemic Load 14.07 
Serving suggestion
Pitta bread and tabbouleh.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2407 | 474 | 10475 | 8350 |
| Energy (kcal) | 575 | 113 | 2500 | 2000 |
| Protein (g) | 22.0 | 4.34 | ||
| Carbohydrate (g) | 57.7 | 11.4 | 345 | 275 |
| Fat (g) | 31.7 | 6.25 | 95 | 70 |
| Fat (saturated) (g) | 11.4 | 2.25 | ||
| Fibre (g) | 3.06 | 0.60 | ||
| Sodium (mg) | 100 | 19.8 | ||
| Salt (equivalent) (g) | 0.25 | 0.05 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 2034 | 400 | 800 |
| Vitamin B-12 (µg) | 2.63 | 0.52 | 1 |
| Vitamin B-6 (mg) | 0.84 | 0.17 | 2 |
| Vitamin C (mg) | 72.5 | 14.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.97 | 0.39 | 10 |
| Zinc (mg) | 4.40 | 0.87 | 15 |
| Calcium (mg) | 191 | 37.7 | 800 |
| Folate (mcg) | 88.9 | 17.5 | 200 |
| Iron (mg) | 5.69 | 1.12 | 14 |
| Magnesium (mg) | 137 | 27.1 | 300 |
| Niacin (mg) | 8.81 | 1.74 | 18 |
| Pantothenic acid (mg) | 1.61 | 0.32 | 6 |
| Riboflavin (mg) | 0.28 | 0.06 | 1.6 |
| Phosphorous (mg) | 285 | 56.3 | 800 |
| Thiamin (mg) | 0.42 | 0.08 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments