| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Dairy |
California |
Veg06 |
8 |
servings |
INGREDIENTS
| 1 |
|
Acorn or butternut squash |
| 1 1/2 |
c |
Sliced onion |
| 1 |
ts |
Safflower oil |
| 1/4 |
c |
Dry sherry |
| 4 |
|
Red bell peppers; julienned |
| 3 |
|
Cloves garlic; minced |
| 2 |
ts |
Ground coriander |
| 2 |
ts |
Cumin |
| 1 |
ts |
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 |
tb |
Lemon juice |
|
|
Safflower oil; for coating pan |
| 1/4 |
c |
Thinly sliced red bell pepper; for garnish |
INSTRUCTIONS
1. 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.
2. 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.
3. 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.
4. 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
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