ACORN SQUASH WITH WEHANI RICE & PECAN STUFFING
Serving Size : 6
Categories : Vegetables Low-Fat Side Dish Vegetarian
Amount Measure Ingredient -- Preparation Method
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3 Acorn squash
2 cups Wehani rice or rice blend
4 cups Water
1 tablespoon Tamari
1 tablespoon Soy margarine or butter
1 cup Carrot -- diced
1 cup Celery -- diced
1 cup Onion -- diced
1/4 teaspoon Dried thyme
1/2 teaspoon Fresh ginger -- minced
2 tablespoons Pecan pieces
1 tablespoon Orange zest -- minced
Sea salt
Freshly ground black pepper
-----GLAZE-----
1 cup Orange juice
1 tablespoon Honey or barley malt
1/4 teaspoon Cinnamon
Halve squash lengthwise. Seed, then steam for 20 minutes (squash will not be fully cooked). Set aside. (May be prepared one day ahead. Refrigerate.)
Bring water and tamari to a boil in a 2-quart saucepan over medium-high heat. Add rice and return to a boil. Reduce heat and simmer, covered, until liquid is absorbed and rice is tender. (Rice may be cooked up to 2 days ahead; refrigerate until used.)
For Stuffing: In a large skillet, saute carrots, celery, onion, thyme and ginger in margarine or butter until onions are golden. Thoroughly toss in pecans, orange zest and rice. Season with salt and pepper to taste. Remove from heat and set aside. (Stuffing may be prepared 1 day ahead and refrigerated.)
Put glaze ingredients into a small jar and shake vigorously to combine.
Keep refrigerated until ready to use. (Glaze may be prepared a day ahead.)
One hour before serving, preheat oven to 375 F. Mound stuffing mixture into each squash half to about 2 inches over top of squash. Place stuffed squash halves in a baking pan filled with 1/2 cup of water. Drizzle some glaze over stuffing and brush onto squash. Cover with foil and bake 20 minutes.
Drizzle remaining glaze over squash, and continue baking, uncovered, for another 20 minutes until glazed and lightly browned. Serve immediately.
Calories per serving: 326 Grams of fat: 5 % fat calories: 14 Cholesterol: 0 mg. Grams of fiber: 5.8
Adapted from a recipe in Delicious! magazine (November 1994) Typed for you by Karen Mintzias
Serving Size : 9
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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1 large Granny Smith apple
3 medium Carrots -- peeled
3 Egg whites -- lightly beaten
2 tablespoons Canola oil
1/4 cup Unsweetened applesauce
1/2 cup Dark brown sugar
1 teaspoon Vanilla
3/4 cup Flour
1 1/2 teaspoons Baking soda
1 1/2 teaspoons Baking powder
1 teaspoon Cinnamon
1/2 teaspoon Nutmeg
1/4 teaspoon Cloves
1/4 teaspoon Salt
1/3 cup Quick-cooking oatmeal
2/3 cup Dark or golden raisins
1/2 cup Grape Nuts cereal
1. Preheat oven to 350 degrees. Spray nine regular-sized muffin cups with vegetable cooking spray and set aside.
2. Cut the apple into quarters and remove the core. Coarsely grate the apple and carrots, either by hand or with a food processor. Combine with the lightly beaten egg whites, oil, applesauce, brown sugar and vanilla.
3. Sift together the flour, soda, baking powder, cinnamon, nutmeg, cloves and salt. Stir into the moist ingredients. Add the oatmeal, raisins and cereal. Spoon in the prepared muffin tins, filling to the top.
4. Bake 30 minutes, until the muffins test clean. Cool a few minutes in the pan before unmolding onto a cooling rack.
Serving Size : 1
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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1 pound Asparaus spears (cut into 1 Inch lengths) 2 cups
3/4 cup Water
2 tablespoons Plain nonfat yogurt
1 tablespoon Lemon juice
1 medium Tomato -- seeded and chopped (1 cup)
2 tablespoons Sliced green onion
1 teaspoon Ground cumin
1 Clove garlic minced
1/2 teaspoon Dried oregano
1/4 teaspoon Salt
1/4 teaspoon Cayenne
Combine asparagus and water in a 2-quart saucepan. Bring to a boil over medium-high heat to medium-low. Simmer 8-110 minutes, or until asparagus is tender. Rinse with cold water; drain. Blot asparagus with paper towel to remove excess moisture. Combine asparagus, yogurt and lemon juice in a food processor or blender. Process until smooth. In a medium mixing bowl, combine asparagus mixture and remaining ingredients. Chill, if desired.
Serve with raw veggies or tortilla chips. Makes 12 servings. Per serving:
12 cal.; 1 gm. fat
Converted to MM by Donna Webster Donna@webster.demon.co.uk Submitted By DONNA@WEBSTER.DEMON.CO.UK