Side Dishes
November 29, 2016
Calories
183
Sodium
494mg
20% DV
Fat
11g
17% DV
Protein
16g
33% DV
Carbs
7g
2% DV
Fiber
2g
8% DV
Healthier Butternut Squash Casserole with Panko Parmesan Breadcrumb Topping
12
10
2 (approximately 2 lbs. each) butternut squash, peeled, seeded and cubed
2 tbsp. extra virgin olive oil, divided
1 large yellow onion, chopped
3 cloves garlic, minced or pressed
Sea salt and fresh ground pepper, divided, to taste
3 egg whites or about 3/4 cup liquid egg whites or egg substitutes
2 small containers (5 oz. each) non-fat plain Greek yogurt
2 tbsp. fresh rosemary, chopped
1 tsp. freshly ground nutmeg
1 tsp. rubbed sage
1 cup [url:1]Kikkoman Panko Bread Crumbs[/url]
1 cup grated parmesan cheese
2 tbsp. extra virgin olive oil, divided
1 large yellow onion, chopped
3 cloves garlic, minced or pressed
Sea salt and fresh ground pepper, divided, to taste
3 egg whites or about 3/4 cup liquid egg whites or egg substitutes
2 small containers (5 oz. each) non-fat plain Greek yogurt
2 tbsp. fresh rosemary, chopped
1 tsp. freshly ground nutmeg
1 tsp. rubbed sage
1 cup [url:1]Kikkoman Panko Bread Crumbs[/url]
1 cup grated parmesan cheese
Poke several holes on all sides of each butternut squash.
Slice the top and bottom off of each squash, place in the microwave and cooks for 5 minutes.
Let squash cool to the touch and then carefully peel...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
183
Sodium
494mg
20% DV
Fat
11g
17% DV
Protein
16g
33% DV
Carbs
7g
2% DV
Fiber
2g
8% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
5g
26%
Polysaturated Fat
1g
9%
Monosaturated Fat
4g
29%
Cholesterol
16mg
5%
Sodium
494mg
20%
Potassium
284mg
8%
Protein
16g
33%
% DAILY VALUE*
Total Carbohydrate
Fiber
2g
8%
Sugar
2g
5%
Vitamin A
3231IU
64%
Vitamin B6
0.14mg
7%
Vitamin C
7mg
13%
Calcium
329mg
32%
Iron
0.65mg
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
