14 Ingredients
  • 1 tablespoon powdered sugar
  • 1 tablespoon brown sugar
  • 1 tablespoon egg white, lightly beaten
  • 1/4 teaspoon water
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground cinnamon
  • Dash of ground red pepper
  • 3/4 cup unsalted pumpkinseed kernels
  • Cooking spray
  • 1 (3 1/2-pound) butternut squash
  • 1 tablespoon canola oil
  • 3/4 teaspoon kosher salt, divided
  • 4 cups fat-free, less-sodium chicken broth
  • 2 cups water
Nutrition
245
12% daily value
6 servings
                                       
                                            balanced, dairy-​free, gluten-​free
     

Fat

15% 10

Saturated

5% 1

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 3

Carbs

12% 36

Carbs (net)

- 31

Fiber

18% 4

Sugars

- 10

Sugars, added

- 3

Protein

13% 7

Cholesterol

2% 5

Sodium

22% 533

Calcium

12% 116

Magnesium

20% 83

Potassium

20% 957

Iron

11% 2

Zinc

5% 1

Phosphorus

17% 117

Vitamin A

132% 1184

Vitamin C

52% 47

Thiamin (B1)

23% 0

Riboflavin (B2)

15% 0

Niacin (B3)

33% 5

Vitamin B6

34% 0

Folate equivalent (total)

17% 68

Folate (food)

- 68

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

- 0

Vitamin E

24% 4

Vitamin K

4% 4
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