Your Recipe

Butternut Squash Salad With Feta, Dates & Chile

Ingrédient Quantité Calories
Dates 144g 406kcal
Fromage feta 113.4g 301kcal
Vinaigre de cidre 44.7g 9kcal
Courge, hiver, butternut, congelée, non préparée 600g 342kcal
Poivrons, piment fort, rouge, cru 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.

Valeurs nutritives
Taille des portions 165 g | ml
Quantité par portion 182
763
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.3g 6%
Gras saturés 2.5g 13%
Sodium 219mg 10%
Total des glucides 35g 13%
Fibres alimentaires 3.4g 12%
Sucre 19g
Protéine 5.3g 11%
Vitamine D 0.1mcg 0%
Calcium 134mg 10%
Fer 1.4mg 8%
Potassium 435mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 270.825 mcg 30%
Thiamine [B1] 0.142 mg 12%
Riboflavine [B2] 0.247 mg 19%
Niacine [B3] 1.42 mg 9%
Acide pantothénique [B5] 0.575 mg 12%
Vitamine B6 0.296 mg 17%
Cobalamine [B12] 0.319 mcg 0%
Floate [B9] 38.058 mcg 0%
Vitamine C 27.851 mg 31%
Vitamine D 0.076 mcg 0%
Vitamine E 2 mg 13%
Vitamine K 4.488 mcg 4%
Bétaïne 0.096 mg 0%
Choline 6.058 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 34.5 g 13%
Sugars 18.8 g 38%
Fibres alimentaires 3.4 g 12%
Carbohydrate 18.7 g 0%
Glucides nets 15.7g
acides aminés
nutriment Quantité DV
Alanine 0.227 g 0%
Arginine 0.234 g 0%
Acide aspartique 0.43 g 0%
Cystéine 0.052 g 0%
Acide glutamique 0.891 g 0%
Glycine 0.119 g 0%
Histidine 0.122 g 0%
Isoleucine 0.242 g 0%
Leucine 0.4 g 0%
Lysine 0.325 g 0%
Méthionine 0.1 g 0%
Phénylalanine 0.218 g 0%
Proline 0.368 g 0%
Sérine 0.316 g 0%
Thréonine 0.195 g 0%
Tryptophane 0.07 g 0%
Tyrosine 0.195 g 0%
Valine 0.307 g 0%
Minéraux
nutriment Quantité DV
Calcium 134.16 mg 10%
Cuivre 0.13 mg 14%
Fluorure 0 mcg 0%
Fer 1.42 mg 8%
Magnésium 31.73 mg 8%
Manganèse 0.36 mg 16%
Phosphore 107.62 mg 9%
Potassium 434.9 mg 9%
Sélénium 4.34 mcg 8%
Sodium 219.47 mg 10%
Zinc 0.83 mg 8%
autres
nutriment Quantité DV
Eau 118.041 g 0%
Cendres 2.836 g 0%