Your Recipe

Kabocha Squash (Japanese Pumpkin) Braised in Milk

Zutat  Menge  Kalorien 
Kürbis, roh 454g 118kcal
Weißer Zucker 12.6g 49kcal
Milch, ganz 180g 108kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 16g 9kcal
Reis Wein 1.2g 2kcal

Recipe Tags:

Food

Recipe Instructions:

1 pound kabocha squash (Japanese pumpkin)
3/4 cup (180 ml) whole milk
1 tablespoon soy sauce
1 tablespoon sugar
1 splash rice wine vinegar, optional

Directions
Chop the squash into 1-inch pieces. Kabocha is a very soft squash once cooked, so you can choose to leave the skin on if you want it to retain its shape better and create contrast in color and texture. Otherwise, you can cut off the skin and discard it along with the seeds.
In a small saucepan, mix the squash, milk, soy sauce, and sugar and bring to a simmer. Cook uncovered for 15 minutes, then half-cover with a lid until the pumpkin is soft but not falling apart and the milk has turned into thick, curdled flecks a little bit similar to ricotta or cottage cheese.
Serve warm or cold with a splash of rice wine vinegar stirred through it.

Nährwertangaben 
Portionsgröße  166 g | ml
Menge pro Portion  71
298
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.6g 2%
Gesättigte Fettsäuren  0.9g 4%
Natrium 162mg 7%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  0.6g 2%
Zucker  8.5g
Protein  3g 6%
Vitamin D 0.5mcg 2%
Kalzium 80mg 6%
Eisen  1mg 5%
Kalium 468mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 497.91 mcg 55%
Thiamin [B1] 0.084 mg 7%
Riboflavin [B2] 0.197 mg 15%
Niacin [B3] 0.774 mg 5%
Pantothensäure [B5] 0.355 mg 7%
Vitamin B6 0.103 mg 6%
Cobalamin [B12] 0.243 mcg 0%
Folat [B9] 19.92 mcg 0%
Vitamin C 10.215 mg 11%
Vitamin D 0.495 mcg 2%
Vitamin E 1.242 mg 8%
Vitamin K 1.384 mcg 1%
Betain 1.544 mg 0%
Cholin 18.549 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.9 g 5%
Sugars 8.5 g 17%
Ballaststoffe  0.6 g 2%
Carbohydrate 10.5 g 0%
Netto-Kohlenhydrate 4.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.058 g 0%
Arginin 0.081 g 0%
Asparaginsäure 0.134 g 0%
Cystein 0.003 g 0%
Glutaminsäure 0.276 g 0%
Glycin 0.044 g 0%
Histidin 0.025 g 0%
Isoleucin 0.052 g 0%
Leucin 0.076 g 0%
Lysin 0.075 g 0%
Methionin 0.016 g 0%
Phenylalanin 0.05 g 0%
Prolin 0.053 g 0%
Serin 0.069 g 0%
Threonin 0.048 g 0%
Tryptophan 0.014 g 0%
Tyrosin 0.051 g 0%
Valin 0.057 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 80.43 mg 6%
Kupfer 0.15 mg 17%
Fluorid 0 mcg 0%
Eisen  0.96 mg 5%
Magnesium 21.8 mg 5%
Mangan 0.18 mg 8%
Phosphor 102.05 mg 8%
Kalium 467.62 mg 10%
Selen 1.24 mcg 2%
Natrium 162.19 mg 7%
Zink 0.58 mg 5%
andere
Nährstoff Menge  DV
Wasser 146.851 g 0%
Asche 1.305 g 0%