How This Helps

The high fiber content of the dish makes it a healthy option for obese patients, for diabetic patients in consuming foods with low GI, and CVD as this dish has little to no fat content. Moreover, the dish is also low in salt that makes it a healthy option for people with high blood pressure. Lastly, the low-calorie content of the dish makes it appropriate for obese patients.

Ingredients

½ : :  of large pc: :  Butternut Squash: : 
100 : :  g: :  Green Bean: : 
200 : :  ml: :  Vegetable stock: : 
4 : :  pcs: :  Spring opnions: : 
2 : :  tsp: :  Soy Sauce: : 
2 : :  cloves: :  Garlic: : 
2 : :  tsp: :  Vegetable Oil: : 
- : :  Thumb-size (as needed): :  Ginger: : 
2 : :  tsp: :  Soft Brown Sugar: : 
as needed : :  -: :  Coriander leaves: : 

Instructions

Preparation time: 25 minutes

Serves: 4

Ingredients:

  1. 1. Butternut Squash- ½ of large pc.
  2. 2. Green Bean – 100g
  3. 3. Vegetable stock- 200 ml
  4. 4. Spring opnions – 4 pcs.
  5. 5. Soy Sauce- 2 tsp.
  6. 6. Garlic – 2 cloves
  7. 7. Vegetable Oil- 2 tsp.
  8. 8. Ginger- Thumb-size (as needed)
  9. 9. Soft Brown Sugar- 2 tsp.
  10. 10. Coriander leaves- as needed 

Instructions:


  1. 1. Chop the garlic and grate the ginger then peel and cut the squash into chunks. Trim the ends of the green bean and slice into segments then slice the spring onions.
  2. 2. Stir-fry the ginger and garlic in oil in a heated and lidded saucepan. Cook for 5 minutes.  
  3. 3. Add the stock, soy sauce, sugar, and squash chunks and simmer the mixture for 10 minutes.
  4. 4. Add the green beans to, and simmer for another 3 minutes or cook until the squash and green beans become tender.
  5. 5. Add the spring onions and stir then top with coriander. The dish is served best with rice.

 

Nutrition Information:

 

Grams per serving: 200 g

Calories: 75 kcal

Fat: 2 g

Saturates: 0 g

Carbs: 15 g

Sugars: 9 g

Fibre: 2 g

Protein: 2 g

Salt: 0.53 g



Science and Research

  • 1. Squash can help in managing diabetes as it is rich in B-complex vitamins essential for glucose metabolism. It contains dietary fiber that gives bulk to stools as well and induces feeling of fullness. Squash also contains Pectin that plays a role in regulation of glucose levels in the body. On the other hand, Squash also contains potassium that is a vasodilator that decreases tension in the blood vessels. Fiber found in squash also has the capability to remove cholesterol from arterial walls preventing atherosclerosis and other related diseases. Lastly, squash also contains folate that has the ability to offset the harmful effects of homocystein that is associated with the development of cardiovascular diseases.
  • 2. Green Beans are high in fiber that adds bulk to stools. Fiber also improves GIT processes and induces the feeling of fullness and reduces the feeling of hunger. These vegetables also contain antioxidants that serve as scavengers to cancer causing free radicals. Also, Green beans can contribute to preventing Cardiovascular diseases. They contain flavonoids that are observed to prevent blood clots in blood vessels from a study conducted. This then prevents further aggravation of cardiovascular diseases caused by thrombotic activity. Lastly, green beans are also helpful in Diabetic patients- it was observed that green beans have hypoglycemic effect on diabetic patients. 

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