Roasted Squash Wedges with Marinated Chicken
Autumn means squash season, and Hokkaido makes it especially easy: its bright orange skin can go straight into the oven, no peeling needed. While the wedges turn golden, you sear strips of soy-marinated chicken breast fresh in the pan. The result is a fuss-free, colourful dish that brings loads of flavour to the plate with just a handful of ingredients.
Ingredients
- 1 Hokkaido squash, also sold as red kuri squash; any small orange squash works
- 400 g chicken breast fillet
- 1 tbsp soy sauce
- 2 tbsp orange juice
- some pepper, especially good with orange pepper
- 1 pinch curry powder
- 1 tbsp olive oil
- 1-2 tbsp sesame seeds or herbs, e.g. rosemary, thyme or oregano
- to taste salt and pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 380 kcal | 760 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 42 g | 84 g |
| Fat | 12 g | 24 g |
| Fibre | 4 g | 8 g |
| of which sugar | 8 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the chicken breast and cut it into strips.
- For the marinade, mix the soy sauce, orange juice, pepper (orange pepper if you like) and a pinch of curry powder in a bowl. Add the chicken strips and leave them to soak up the flavour.
- Meanwhile, wash the squash. Halve it, scoop out the seeds and, skin on, cut into wedges about 1 cm thick.
- Spread the squash wedges over a baking tray, season with olive oil, salt and pepper, and toss briefly to coat. Scatter over sesame seeds or herbs to taste.
- Slide the tray into an oven preheated to 180C (fan 160C) and roast the wedges for 15 to 30 minutes, depending on their thickness.
- While the squash roasts, sear the marinated chicken strips in a pan over high heat, then lower to medium heat and cook through completely.
- Serve the squash wedges and chicken hot. Tip: you can also season the squash with ginger, garlic or chilli to taste.
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Nutrition facts per serving (estimate)
| Calories | 380 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 42 g |
| Fat | 12 g |
| Fibre | 4 g |
| of which sugar | 8 g |
Frequently asked questions
Do I need to peel Hokkaido squash?
No, the skin of Hokkaido squash is edible and can be roasted along with the flesh.
How long should the chicken marinate?
Just 10 to 15 minutes is enough for the meat to take on flavour. If you have more time, you can leave it longer.
At what temperature do I roast the squash?
Roast the squash at 180C (fan 160C); depending on the thickness of the wedges this takes 15 to 30 minutes.
What else can I season the squash with?
Ginger, garlic or chilli go beautifully with Hokkaido squash and add a lovely savoury kick to the dish.
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