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 1/2 cups sliced onion
- 1 teaspoon safflower oil
- 1/4 cup dry sherry
- 4 red bell peppers -- julienned
- 3 cloves garlic -- minced
- 2 teaspoons ground coriander
- 2 teaspoons cumin
- 1 teaspoon dry mustard
- 1/2 cup nonfat plain yogurt
- 1/2 cup sour cream or half-and-half
- 1/4 cup minced parsley
- 1 cup cooked black beans
- 1 cup cooked brown rice
- 1/3 cup grated low-fat jack cheese
- 2 tablespoons lemon juice
- safflower oil -- for coating pan
- 1/4 cup thinly sliced red bell pepper -- for garnish
Directions
1. Preheat oven to 350#176;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