Martinique Casserole with Red Peppers and Black Beans
Estimated Nutrition (whole recipe, rough)
Counts 13 of 17 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Acorn | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Safflower | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 Acorn or butternut squash
- 1 ½ c Sliced onion
- 1 ts Safflower oil
- ¼ c Dry sherry
- 4 Red bell peppers; julienned
- 3 Cloves garlic; minced
- 2 ts Ground coriander
- 2 ts Cumin
- 1 ts Dry mustard
- ½ c Nonfat plain yogurt
- ½ c Sour cream or half-and-half
- ¼ c Minced parsley
- 1 c Cooked black beans
- 1 c Cooked brown rice
- ⅓ c Grated low-fat jack cheese
- 2 tb Lemon juice
- Safflower oil; for coating pan
- ¼ c Thinly sliced red bell pepper; for garnish
Directions
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.
Category:Martiniquais Recipes
Category:Martiniquais Vegetarian