Your Recipe

BUTTERNUT SQUASH TOTS

Ingrédient Quantité Calories
Œuf cru entier 50g 72kcal
Courge, hiver, butternut, crue 210g 95kcal
Chapelure de pain 84g 332kcal

Recipe Instructions:

INGREDIENTS

1 1/2 cups shredded raw butternut squash
3/4 cup panko breadcrumbs
1 large egg
dipping sauce of your choice

INSTRUCTIONS
Preheat oven to 400°F. Line a large baking sheet with parchment paper.
In a medium bowl, add squash, panko and egg. Mix until everything is evenly combined.

Scoop out 1 packed tbsp of squash mixture. Squeeze mixture tightly into the palm of your hand two to three times until it is very compact. Then shape into a cylinder. Try your best not to have any strands of shredded squash sticking out because any loose strands will cook too quickly in the oven. Place cylinder onto a prepared baking sheet. Repeat with remaining batter, spacing tots about 1 inch apart. You should have enough batter for about 21 tots.
Bake in oven for about 20 minutes. Flip tots over and bake another 5 minutes or until both sides are crispy. Serve with dipping sauce. I did a spicy aioli for mine.

Valeurs nutritives
Taille des portions 344 g | ml
Quantité par portion 498
2083
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.4g 12%
Gras saturés 2.6g 13%
Sodium 694mg 30%
Total des glucides 85g 31%
Fibres alimentaires 8g 29%
Sucre 10g
Protéine 20g 39%
Vitamine D 1mcg 5%
Calcium 283mg 22%
Fer 6.4mg 36%
Potassium 973mg 21%
* 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.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 1197.2 mcg 133%
Thiamine [B1] 1.042 mg 87%
Riboflavine [B2] 0.609 mg 47%
Niacine [B3] 8.13 mg 51%
Acide pantothénique [B5] 2.07 mg 41%
Vitamine B6 0.51 mg 30%
Cobalamine [B12] 0.739 mcg 0%
Floate [B9] 217.96 mcg 0%
Vitamine C 44.1 mg 49%
Vitamine D 1 mcg 5%
Vitamine E 3.616 mg 24%
Vitamine K 8.978 mcg 7%
Bétaïne 0.15 mg 0%
Choline 159.264 mg 29%
Carbohydrates
nutriment Quantité DV
Total des glucides 85.3 g 31%
Sugars 10 g 20%
Fibres alimentaires 8 g 29%
Carbohydrate 0.4 g 0%
Glucides nets 75.3g
acides aminés
nutriment Quantité DV
Alanine 0.861 g 0%
Arginine 0.991 g 0%
Acide aspartique 1.533 g 0%
Cystéine 0.37 g 0%
Acide glutamique 4.667 g 0%
Glycine 0.704 g 0%
Histidine 0.443 g 0%
Isoleucine 0.874 g 0%
Leucine 1.472 g 0%
Lysine 0.895 g 0%
Méthionine 0.41 g 0%
Phénylalanine 0.972 g 0%
Proline 1.479 g 0%
Sérine 1.123 g 0%
Thréonine 0.7 g 0%
Tryptophane 0.249 g 0%
Tyrosine 0.655 g 0%
Valine 1.023 g 0%
Minéraux
nutriment Quantité DV
Calcium 282.52 mg 22%
Cuivre 0.4 mg 44%
Fluorure 0.55 mcg 0%
Fer 6.4 mg 36%
Magnésium 113.52 mg 27%
Manganèse 1.21 mg 53%
Phosphore 306.9 mg 25%
Potassium 972.84 mg 21%
Sélénium 37.57 mcg 68%
Sodium 694.28 mg 30%
Zinc 2.18 mg 20%
autres
nutriment Quantité DV
Eau 224.983 g 0%
Cendres 4.621 g 0%