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
184
9% daily value
8 servings
                                       
                                            balanced, dairy-​free, gluten-​free
     

Fat

11% 7

Saturated

4% 1

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 2

Carbs

9% 27

Carbs (net)

- 24

Fiber

13% 3

Sugars

- 8

Sugars, added

- 2

Protein

10% 5

Cholesterol

1% 4

Sodium

17% 400

Calcium

9% 87

Magnesium

15% 62

Potassium

15% 718

Iron

8% 1

Zinc

4% 0

Phosphorus

13% 88

Vitamin A

99% 888

Vitamin C

39% 35

Thiamin (B1)

17% 0

Riboflavin (B2)

11% 0

Niacin (B3)

24% 4

Vitamin B6

25% 0

Folate equivalent (total)

13% 51

Folate (food)

- 51

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

- 0

Vitamin E

18% 3

Vitamin K

3% 3

Sugar alcohols

- 0

Water

- 316
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