Serve this simple winter casserole with baked chicken and a simple green salad with an apple cider vinaigrette for a nourishing meal.
Ingredients
1 medium
butternut squash
peeled and cubed
(6 cups)
2 tablespoons
extra virgin olive oil
1 large
leeks
chopped
1 large
red bell peppers
chopped
3 cloves
garlic
crushed
1 teaspoons
sea salt
1½ teaspoons
Italian seasoning
15 ounces
ricotta cheese
Nutrition Facts
Per serving Recipe serves 6
- Protein 23%
- Net carbs 19%
- Fat 58%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 161kcal
- Protein
- 9.2g
- Total Carbohydrates
- 9.3g
- Dietary Fiber
- 1.9g
- Net Carbs
- 7.4g
- Total Sugars
- 2.5g
- Sucrose
- 0.15g
- Glucose
- 0.4g
- Fructose
- 0.44g
- Total Fat
- 10.3g
- Saturated Fat
- 4.1g
- Monounsaturated Fat
- 4.9g
- Polyunsaturated Fat
- 0.73g
- Cholesterol
- 22mg
- Sodium
- 430mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 36.4mg
- Thiamin (B1)
- 0.08mg
- Riboflavin (B2)
- 0.16mg
- Niacin (B3)
- 1.1mg
- Pantothenic Acid (B5)
- 0.29mg
- Vitamin B6
- 0.18mg
- Folate (B9)
- 23.5µg
- Vitamin B12
- 0.21µg
- Choline
- 14.3mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 74.4µg
- Vitamin D
- 0.07µg
- Vitamin E (Alpha-Tocopherol)
- 1.7mg
- Vitamin K1 (Phylloquinone)
- 8.5µg
Minerals
Minerals
- Calcium
- 223mg
- Iron
- 1.1mg
- Magnesium
- 26.9mg
- Phosphorus
- 155mg
- Potassium
- 279mg
- Zinc
- 1.1mg
- Copper
- 0.09mg
- Manganese
- 0.18mg
- Selenium
- 12.3µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.35g
- Isoleucine
- 0.46g
- Leucine
- 0.93g
- Lysine
- 1g
- Methionine
- 0.21g
- Phenylalanine
- 0.43g
- Threonine
- 0.4g
- Tryptophan
- 0.1g
- Valine
- 0.54g
Non-Essential Amino Acids
- Alanine
- 0.39g
- Arginine
- 0.51g
- Aspartic Acid
- 0.83g
- Cystine
- 0.09g
- Glutamic Acid
- 1.9g
- Glycine
- 0.25g
- Proline
- 0.8g
- Serine
- 0.45g
- Tyrosine
- 0.44g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.18g
- Caproic Acid (6:0)
- 0.05g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.05g
- Capric Acid (10:0)
- 0.11g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 4.6g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.1g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.64g
Other
Carotenoids
- Alpha-Carotene
- 203µg
- Beta-Carotene
- 1667µg
- Beta-Cryptoxanthin
- 1010µg
- Lutein + Zeaxanthin
- 22.8µg
- Lycopene
- 0.69µg
Plant Sterols (Phytosterols)
- Phytosterols
- 10.1mg
Other Compounds
- Betaine
- 0.03mg
