5.0 from 6 votes
Low FODMAP Butternut Squash
Enjoy something delicious and satisfying with this easy-to-make recipe.
Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 45 mins
Servings: 4
Calories: 584 kcal
Course:
Others
Ingredients
- 1 whole butternut squash slice down the middle and scoop out the seeds
- 1 tablespoon of melted butter butternut squash
- ½ cup of freshly chopped cilantro
- 2 to 4 tablespoons of sour cream
- ⅝ cup of corn kernels 70 grams
- 2 tablespoons of butter rice
- 1 teaspoon of garlic replacer
- 1 to 2 cups of pasta sauce
- salt and pepper to taste
- ¾ cup of cheddar cheese
- 2 cups of canned lentils
- 2 cups of chicken broth
- 1 teaspoon of cumin
- 1 cup of rice
Instructions
- Preheat the oven to 400⁰F.
- Line the baking sheet with parchment paper.
- Place the butternut squash on the baking tray with the inside facing up.
- Brush the walnuts with melted butter and sprinkle with salt.
- Cook in the oven for 50-60 minutes, or until tender. Take out and cool.
- Scoop out some soft walnuts and make the walnuts into a bowl. The extra walnuts you dig out can be used at will, as they are extra.
- When the walnuts are in the oven, use a large pot. Melt 2 tablespoons of butter, add the rice, and stir to coat the rice with butter. Then add the chicken broth.
- Bring the soup to a boil, cover the pot, turn to low heat, and simmer for 15 to 20 minutes.
- After the rice is cooked, stir in ½ cup cheese, lentils, Lego pasta sauce, corn, cumin, coriander, garlic substitute. Stir well, taste, and add salt and pepper according to your preference.
- Pour this mixture into a walnut bowl and fill it up. You may leave excess rice, which can be served with salad for lunch the next day.
- Sprinkle with some grated cheese and bake for another 15 minutes until the cheese is melted.
- Drizzle with 2 tablespoons of sour cream.
- Enjoy!
Cup of Yum
Nutrition Information
Calories
584kcal
(29%)
Carbohydrates
88g
(29%)
Protein
22g
(44%)
Fat
19g
(29%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.3g
Cholesterol
50mg
(17%)
Sodium
1000mg
(42%)
Potassium
1364mg
(39%)
Fiber
14g
(56%)
Sugar
10g
(20%)
Vitamin A
20872IU
(417%)
Vitamin C
46mg
(51%)
Calcium
302mg
(30%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 584
% Daily Value*
| Calories | 584kcal | 29% |
| Carbohydrates | 88g | 29% |
| Protein | 22g | 44% |
| Fat | 19g | 29% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.3g | 15% |
| Cholesterol | 50mg | 17% |
| Sodium | 1000mg | 42% |
| Potassium | 1364mg | 29% |
| Fiber | 14g | 56% |
| Sugar | 10g | 20% |
| Vitamin A | 20872IU | 417% |
| Vitamin C | 46mg | 51% |
| Calcium | 302mg | 30% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.