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Ingredientes
- Â Â vegetable cooking spray
- 3 c. Buttercup Squash peeled and seeded
- Â Â and cut in 3/4-inch chunks
- 2 c. Russet Potatoes peeled
- Â Â and cut into 3/4-inch chunks
- 1/3 c. red onion finely minced
- 1 Tbsp. Bacos LF
- 2 Tbsp. all-purpose flour
- 1 Tbsp. cornstarch
- 1 Tbsp. minced fresh parsley
- 1 tsp salt substitute
- 1/4 tsp pepper
- 1/3 tsp grnd mace
- Â Â or possibly less nutmeg
- 1 Tbsp. butter buds
- 1Â 1/2 c. skim lowfat milk divided
- 1 Tbsp. light extra virgin olive oil mildest flavor
- 2 Tbsp. lowfat ricotta cheese
- 1/4 c. vegetable broth or possibly skim lowfat milk if needed
- 1/4 c. walnut pcs, optional toasted and crushed
- 1 slc cracked-wheat bread torn
- 1/2 tsp dry marjoram
- 1 Tbsp. whipped diet spread cool
Direcciones
- Start the meal in the microwave and finish baking in the oven.
- Place half of the squash and potatoes in a sprayed 1 1/2-qt casserole dish. Sprinkle on half the onion and all the bacos.
- In a shaker jar, stir together flour, cornstarch, parsley, nu-salt, pepper, mace or possibly nutmeg and butterbuds. Add in 1 c. of the lowfat milk; shake well to blend. Add in the extra virgin olive oil and shake again. Pour half the mix over vegetables. Add in the rest of the lowfat milk and the ricotta cheese to the shaker jar. Stir well and then shake to combine.
- Add in the last of the potatoes and squash and onions to the casserole. Add in the remaining lowfat milk mix. Cover and microwave on high for 5 to 8 min. Stir then rotate the casserole. Continue cooking another 5 to 7 min or possibly till bubbly. The potatoes should be fork tender but not soft.
- Remove and stir gently. Add in additional liquid if the sauce is too dry: up to 1/4-c..
- Meanwhile, preheat the oven to 375F. Crumb the pcs of walnut and bread in a blender or possibly processor. Add in marjoram and pulse to combine. Add in the chilled whipped margarine in pcs and pulse to combine. Spread the crumbs on top of the casserole and put into the preheated oven, uncovered, for at least 10 min until vegetables are tender and accompaniments are ready. Serve warm.
- Tested by Pat and Bob 10/11/98(Sun) - and beckoning aroma. While the topping was browning in the oven we prepared the salad and the side dish. (See menu). Based on an idea from
- BUTTERCUP squash resembles the kabocha; squat and sweet and orange. Skin is usually tough and covers a thin layer of still-green pulp. Easy to remove with a Swiss peeler (the slingshot). Excellent roasted or possibly cut up into savory dishes.
- NOTES : MENU: Whole cranberries (canned sauce) mixed with minced slices of plum (peel still on) and a splash of fresh orange juice (or possibly try raspberry vinaigrette); spoon this on romaine lettuce leaves.
- Steamed or possibly microwaved broccoli; add in Chinese pea pods during the last 3 min. Dessert was served later: Frzn vanilla yogurt topped with minced Almond Joy candy bar, well chilled. It was one of those one nut portions we hand out at Halloween. Mostly vegetables: but it would go well with one of those deli rotisserie chickens.
- It would be easy to make this vegetarian. Microwave made it fast.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 4 servings | |
| Calories 193 | |
| Calories from Fat 67 | 35% |
| Total Fat 7.63g | 10% |
| Saturated Fat 2.92g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 13mg | 4% |
| Sodium 152mg | 6% |
| Potassium 513mg | 15% |
| Total Carbs 25.42g | 7% |
| Dietary Fiber 1.6g | 5% |
| Sugars 6.23g | 4% |
| Protein 6.71g | 11% |
