Your Recipe

Butternut Squash Salad With Feta, Dates & Chile

Zutat  Menge  Kalorien 
Datteln 144g 406kcal
Käsefeta 113.4g 301kcal
Essig Apfelwein 44.7g 9kcal
Kürbis, Winter, Butternuss, gefroren, unvorbereitet[pl:]Dynia, zimowa, piżmowa, mrożona, nieprzygotowana 600g 342kcal
Paprika, scharfer Chili, rot, roh 90g 36kcal

Recipe Instructions:

1 to 2 fresh chiles
3 tablespoons vinegar
1 medium to large butternut squash
Kosher salt
6 Medjool dates
4 ounces feta
Extra-virgin olive oil

Thinly slice the chile(s) and combine in a small bowl with the vinegar.
Peel the squash and chop into thin-as-possible matchsticks. (I like to do this by cutting the top part into rounds, stacking those, and julienning. Then you can halve the bottom part, scoop out the seeds, and julienne from there.) Add the squash matchsticks to a large bowl and season generously with salt.
Halve, pit, and slice the dates. Add to the butternut squash, along with the chiles and vinegar. Break apart the feta with your fingers and sprinkle on top. Drizzle with oil (I eyeball a couple tablespoons) and toss. Adjust the salt, vinegar, and oil as needed.
Transfer to a serving platter if that’s your thing.

Nährwertangaben 
Portionsgröße  165 g | ml
Menge pro Portion  182
763
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.3g 6%
Gesättigte Fettsäuren  2.5g 13%
Natrium 219mg 10%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  3.4g 12%
Zucker  19g
Protein  5.3g 11%
Vitamin D 0.1mcg 0%
Kalzium 134mg 10%
Eisen  1.4mg 8%
Kalium 435mg 9%
* 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 270.825 mcg 30%
Thiamin [B1] 0.142 mg 12%
Riboflavin [B2] 0.247 mg 19%
Niacin [B3] 1.42 mg 9%
Pantothensäure [B5] 0.575 mg 12%
Vitamin B6 0.296 mg 17%
Cobalamin [B12] 0.319 mcg 0%
Folat [B9] 38.058 mcg 0%
Vitamin C 27.851 mg 31%
Vitamin D 0.076 mcg 0%
Vitamin E 2 mg 13%
Vitamin K 4.488 mcg 4%
Betain 0.096 mg 0%
Cholin 6.058 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  34.5 g 13%
Sugars 18.8 g 38%
Ballaststoffe  3.4 g 12%
Carbohydrate 18.7 g 0%
Netto-Kohlenhydrate 15.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.227 g 0%
Arginin 0.234 g 0%
Asparaginsäure 0.43 g 0%
Cystein 0.052 g 0%
Glutaminsäure 0.891 g 0%
Glycin 0.119 g 0%
Histidin 0.122 g 0%
Isoleucin 0.242 g 0%
Leucin 0.4 g 0%
Lysin 0.325 g 0%
Methionin 0.1 g 0%
Phenylalanin 0.218 g 0%
Prolin 0.368 g 0%
Serin 0.316 g 0%
Threonin 0.195 g 0%
Tryptophan 0.07 g 0%
Tyrosin 0.195 g 0%
Valin 0.307 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 134.16 mg 10%
Kupfer 0.13 mg 14%
Fluorid 0 mcg 0%
Eisen  1.42 mg 8%
Magnesium 31.73 mg 8%
Mangan 0.36 mg 16%
Phosphor 107.62 mg 9%
Kalium 434.9 mg 9%
Selen 4.34 mcg 8%
Natrium 219.47 mg 10%
Zink 0.83 mg 8%
andere
Nährstoff Menge  DV
Wasser 118.041 g 0%
Asche 2.836 g 0%