| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Dairy |
California |
Veg06 |
8 |
Servings |
INGREDIENTS
| 1 |
|
Acorn or butternut squash |
| 1 1/2 |
c |
Sliced onion |
| 1 |
t |
Safflower oil |
| 1/4 |
c |
Dry sherry |
| 4 |
|
Red bell peppers, julienned |
| 3 |
|
Cloves garlic, minced |
| 2 |
t |
Ground coriander |
| 2 |
t |
Cumin |
| 1 |
t |
Dry mustard |
| 1/2 |
c |
Nonfat plain yogurt |
| 1/2 |
c |
Sour cream or half-and-half |
| 1/4 |
c |
Minced parsley |
| 1 |
c |
Cooked black beans |
| 1 |
c |
Cooked brown rice |
| 1/3 |
c |
Grated low-fat jack cheese |
| 2 |
T |
Lemon juice |
|
|
Safflower oil, for coating |
|
|
pan |
| 1/4 |
c |
Thinly sliced red bell |
|
|
pepper for garnish |
INSTRUCTIONS
Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil.
Split squash in half and place, cut side down, on baking sheet,
leaving in seeds (moisture from seeds helps speed cooking process).
Bake squash for 20 minutes. While squash is baking, in a large skillet
over medium-high heat, saute onion in safflower oil and sherry until
soft but not browned. Add red peppers and garlic to saute and cook for
5 more minutes. Mix sauteed vegetables with coriander, cumin, dry
mustard, yogurt, sour cream, parsley, beans, brown rice, cheese, and
lemon juice. When squash is baked, scoop out seeds and remove peel.
Cube cooked squash and add to other ingredients. Lightly oil a large
casserole dish and spoon mixture into it. Garnish top with red pepper
slices. Bake for 25 minutes. NOTES : Besides being an excellent source
of low-fat protein, the reduced-fat cheeses and black beans in this
recipe are a tasty combination. They are paired with sauteed onions,
red bell peppers, and yellow squash for a colorful and delicious
casserole that freezes well and makes a great impromptu meal for
family or guests. Be sure to examine the black beans before
cooking-wash them well under running water, removing stones and broken
beans. Recipe by: the California Culinary Academy Converted by
MM_Buster v2.0l.
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