| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains, Meats, Dairy |
Vegetarian |
Main dishes, Vegetarian, Soups & ste, Vegetables |
1 |
servings |
INGREDIENTS
|
|
Cooking spray |
| 1 |
c |
Chopped onion |
| 3 |
c |
Diced bell pepper; (red and/or green and/or yellow) |
| 1 |
c |
Chopped celery |
| 1/2 |
c |
Sliced green onions |
| 1 |
|
Jalapeno pepper; seeded and minced |
| 3 |
|
Garlic cloves; crushed |
| 4 |
c |
Cubed peeled acorn squash |
| 3 |
c |
Quartered fresh mushrooms; (about 3/4 pound) |
| 1 1/2 |
c |
Coarsely chopped zucchini |
| 1 1/2 |
c |
Coarsely chopped yellow squash |
| 1 |
tb |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1/2 |
ts |
Salt |
| 1/2 |
ts |
Ground red pepper |
| 1/4 |
ts |
Black pepper |
| 29 |
oz |
Canned no-salt-added stewed tomatoes; undrained |
| 2 |
ts |
Grated lime rind |
| 2 |
tb |
Fresh lime juice |
| 32 |
oz |
Canned pinto beans; drained |
| 1/4 |
c |
Unsalted pumpkin-seed kernels; toasted |
| 2 |
|
Garlic cloves; halved |
| 1 1/2 |
c |
Fresh cilantro leaves |
| 1/2 |
c |
Fresh parsley leaves |
| 1/4 |
c |
Fat-free less-sodium chicken broth |
| 2 |
tb |
Olive oil |
| 1/4 |
c |
Grated parmesan cheese |
| 1/2 |
ts |
Grated lime rind |
| 1/4 |
ts |
Salt |
| 1/4 |
ts |
Ground cumin |
|
|
Lime wedges; (optional) |
INSTRUCTIONS
PUMPKIN-SEED PESTO
1. Place a large Dutch oven coated with cooking spray over medium-high heat
until hot. Add chopped onion and next 5 ingredients (chopped onion through
garlic); cook 5 minutes or until tender, stirring frequently. Add the acorn
squash, mushrooms, zucchini, and yellow squash; cook 5 minutes or until
tender, stirring frequently. Add the chili powder and the next 5
ingredients (chili powder through tomatoes). Partially cover, reduce heat
to medium-low, and cook 45 minutes. Add rind, juice, and beans, and cook 15
minutes. Top each serving with Pumpkin-Seed Pesto, and garnish with lime
wedges, if desired. Yield: 3 quarts (serving size: 1 1/2 cups chili and 2
tablespoons pesto).
PUMPKIN-SEED PESTO
1. Place pumpkin-seed kernels and garlic in a food processor; process 30
seconds or until finely chopped. Add cilantro and parsley. Pulse 5 to 6
times or until coarsely chopped. With processor on, pour broth and oil
through food chute, and process for 3 seconds or until blended. Spoon into
a small bowl; stir in Parmesan cheese and remaining ingredients. Yield: 1
cup (Serving size: 2 tablespoons.). Calories 72 (78% from fat); FAT 6.2g;
PROTEIN 2.6g; FIBER 0.8 g; CHOL 2mg; IRON 1.7 mg; SODIUM 140 mg: CALC 60
mg.
CALORIES 308 (22% from far); FAT 7.5g (sat 1.6g, mono 3.6g, poly 1.8g);
PROTEIN 13.3g; CARB 53.1g; FIBER 8g; CHOL 16mg; IRON 7mg; SODIUM 526mg;
CALC 209mg
Recipe by: The Best of Cooking Light: Classics, 1998, page 112
Posted to MasterCook Digest by Kathleen <schuller@ix.netcom.com> on Oct 17,
1998, converted by MM_Buster v2.0l.
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