Cooking Instructions:
o 2 cups old-fashioned oats
o Nonstick vegetable oil spray
o 1 cup shredded sweetened coconut
o 1/2 cup pine nuts
o 1/2 cup sunflower seeds
o 1/2 cup cashews
o 1/2 cup macadamia nuts
o 1/4 cup sesame seeds
o 1/2 cup pure maple syrup
o 1/4 cup vegetable oil
o 1/4 cup Brwon Rice Syrup
o 1/2 cup raisins
Preheat oven to 250°F. Place oats on large rimmed baking sheet. Bake until oats are lightly toasted, stirring occasionally, about 5 – 10 minutes. Transfer baked oats to large bowl. Increase oven temperature to 325°F. Heavily spray same rimmed baking sheet with nonstick spray. Mix shredded coconut, all nuts, and sesame seeds into baked oats. Whisk maple syrup, vegetable oil, and rice syrup to blend in small bowl. Pour over oat mixture; toss to coat evenly. Spread granola on prepared rimmed baking sheet. Bake in middle of oven until deep golden, about 25 minutes or longer until toasted, stirring occasionally so that mixture does not burn. Mix in raisins last 5 minutes. Cool granola on sheet.
Monday, November 30, 2009
Friday, November 27, 2009
Southwestern Stuffed Acorn Squash
From EatingWell: September/October 2007
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
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