Healthy Vegetarian Main-Dish or Side Dish: Couscous-Stuffed Acorn Squash
March 02, 2010
Two of my favorite ingredients are acorn squash and Israeli couscous. For those of you who haven’t tried Israeli couscous, it is a small pearl grain made of wheat flour twice the diameter of regular couscous. You can find it in the grocery stores where couscous and rice are sold. In this vegetarian main-dish or side dish, the couscous is flavored with lemon zest, olive oil and red pepper flakes and stuffed in a roasted acorn squash brushed with honey. This healthy dish is as pretty as it is delicious and very filling.
Couscous-Stuffed Acorn Squash
Prep:
15 minutes
Cook:
55 minutes
Yield:
4 servings
Ingredients
1 cup Israeli couscous
11/4 cups low-sodium, fat-free chicken broth
2 tsp. olive oil
1 tbsp. lemon zest
1/4 tsp. red pepper flakes
2 acorn squash, cut in half
4 tsp. honey
Fresh Italian parsley sprigs (optional)
11/4 cups low-sodium, fat-free chicken broth
2 tsp. olive oil
1 tbsp. lemon zest
1/4 tsp. red pepper flakes
2 acorn squash, cut in half
4 tsp. honey
Fresh Italian parsley sprigs (optional)
Preparation
1. Preheat oven to 400F.
2. Bring chicken broth to a boil. Add couscous and cook until tender, about 8 to 10 minutes. Drain, return to pot and add olive oil, lemon zest and red pepper flakes.
3. Place squash halves, cut sides down on a baking sheet coated with cooking spray. Bake at 400F for 35 minutes or until tender. Brush with honey and cook 10 minutes more. Divide the couscous mixture evenly among squash halves. Garnish with Italian parsley, if desired.
2. Bring chicken broth to a boil. Add couscous and cook until tender, about 8 to 10 minutes. Drain, return to pot and add olive oil, lemon zest and red pepper flakes.
3. Place squash halves, cut sides down on a baking sheet coated with cooking spray. Bake at 400F for 35 minutes or until tender. Brush with honey and cook 10 minutes more. Divide the couscous mixture evenly among squash halves. Garnish with Italian parsley, if desired.
2 Responses to “Healthy Vegetarian Main-Dish or Side Dish: Couscous-Stuffed Acorn Squash”
Ruth Nomberg says:
March, 03 2010at 08:56 am
Alison,
Is it possible for you to include nutritional values for your recipes? IE:calories, fat, carbs, fiber etc? Love your site.
Ruth
Ageekymom says:
March, 03 2010at 02:11 pm
This sounds delicious! I have some preserved lemons on hand, and I just received my Israeli couscous shipment, so I may just have to give this a try. Thanks!
Leave a Reply
Mine and My Dad’s Favorite: Eggplant Parmesan
January 06, 2010
I take after my dad in many, many ways. He tells me that often, especially lately. I have to admit, it’s a compliment because he is one of the nicest people in this world . One of his favorites (and mine too) is Eggplant Parmesan. My youngest child, Zachary, loves it as well. This recipe is really simple and light. It’s under 300 calories and 9 grams of fat so enjoy.
Light Eggplant Parmesan
Prep:
20 minutes
Cook:
40 minutes
Yield:
8 servings
Ingredients
1 (24-ounce) jar marinara sauce
2 garlic cloves, minced
1/4 teaspoon crushed red pepper flakes
2 (3/4-pound) eggplants, cut crosswise into 1/4-inch slices
1/4 cup water
3 egg whites, lightly beaten
1 1/4 cups panko breadcrumbs or Italian-seasoned breadcrumbs
1/4 cup grated Parmesan cheese
Vegetable cooking spray
3 cups (12 ounces) shredded part-skim mozzarella cheese
2 garlic cloves, minced
1/4 teaspoon crushed red pepper flakes
2 (3/4-pound) eggplants, cut crosswise into 1/4-inch slices
1/4 cup water
3 egg whites, lightly beaten
1 1/4 cups panko breadcrumbs or Italian-seasoned breadcrumbs
1/4 cup grated Parmesan cheese
Vegetable cooking spray
3 cups (12 ounces) shredded part-skim mozzarella cheese
Preparation
1. Combine marinara, garlic and red pepper flakes in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes.
2. Place eggplant in a large bowl; add water to cover, and let stand 30 minutes. Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.
3. Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
4. Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of eggplant over sauce; top with half of mozzarella cheese. Repeat layers with remaining sauce, eggplant, and cheese.
5. Bake at 350° for 30 minutes or until bubbly. Let stand 5 minutes before serving. Garnish with fresh basil, if desired.
2. Place eggplant in a large bowl; add water to cover, and let stand 30 minutes. Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.
3. Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
4. Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of eggplant over sauce; top with half of mozzarella cheese. Repeat layers with remaining sauce, eggplant, and cheese.
5. Bake at 350° for 30 minutes or until bubbly. Let stand 5 minutes before serving. Garnish with fresh basil, if desired.
No Responses to “Mine and My Dad’s Favorite: Eggplant Parmesan”
Leave a Reply
Easy Vegetarian One Dish Meal: Vegetarian Paella
October 14, 2009
Thursday night I will be teaching a “Paella” cooking class preparing this dish: Vegetarian Paella. I will also be preparing Chicken Sun-dried Tomato Paella and Seafood Paella at Birmingham Bake and Cook in Inverness, Alabama at 6:30 p.m. Using a paella pan works great, but you can also use any large nonstick skillet. This paella recipe is really simple, fresh, economical and delicious. Feel free to add fish or chicken if you wish. This recipe has been adapted from the book“Paella Paella”.
Easy Vegetarian Paella
Prep:
15 minutes
Cook:
30 minutes
Yield:
6 servings
Ingredients
1/4 cup olive oil
1 medium onion, chopped
5 cloves garlic, minced
4 cups vegetable broth
2 cups long-grain rice
1 small red bell pepper, cut into thin strips
1 small green bell pepper, cut into thin strips,
1 yellow bell pepper, cut into thin strips
6 campari tomatoes or 2 medium tomatoes, seeded and chopped
1 cup frozen peas, defrosted
1 (8.5-ounce) can quartered artichokes, drained
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground pepper
Fresh basil (optional)
1 medium onion, chopped
5 cloves garlic, minced
4 cups vegetable broth
2 cups long-grain rice
1 small red bell pepper, cut into thin strips
1 small green bell pepper, cut into thin strips,
1 yellow bell pepper, cut into thin strips
6 campari tomatoes or 2 medium tomatoes, seeded and chopped
1 cup frozen peas, defrosted
1 (8.5-ounce) can quartered artichokes, drained
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground pepper
Fresh basil (optional)
Preparation
1. Heat the oil in a paella pan or nonstick skillet over medium heat. Add onion and garlic; saute about 3 minutes or until tender. At the same time, heat the broth in a separate saucepan until it simmers.
2. Pour the rice into the paella pan; saute 3 minutes, mixing well. Add bell peppers and tomatoes and cook for 3 minutes more. Add simmering broth and cook over medium heat 30 minutes, stirring occasionally until all of the liquid has been absorbed. Stir in peas, mixing well.
3. Add artichokes and lemon juice, mixing well. Sprinkle with pepper and basil, if desired and serve immediately.
2. Pour the rice into the paella pan; saute 3 minutes, mixing well. Add bell peppers and tomatoes and cook for 3 minutes more. Add simmering broth and cook over medium heat 30 minutes, stirring occasionally until all of the liquid has been absorbed. Stir in peas, mixing well.
3. Add artichokes and lemon juice, mixing well. Sprinkle with pepper and basil, if desired and serve immediately.
No Responses to “Easy Vegetarian One Dish Meal: Vegetarian Paella”
Leave a Reply
Healthy Snack or Appetizer: Carrots with Low-Fat Dijon Vinaigrette
June 03, 2009
Kelly, one of my dear friends and running partners, has been talking a lot about eating “raw” foods lately. She’s one of the most intelligent and healthy people that I know, so when she talks, I try to always pay close attention. I have always been intrigued by raw food diets and juicing. I served up this platter of fresh raw carrots with a homemade Dijon Vinaigrette, and they sure went fast. It was a simple way to get some raw veggies in the kids’ diet, but also makes a great side dish or appetizer.
Carrots with Low-Fat Dijon Vinaigrette
Prep:
10 minutes
Yield:
8 servings
Ingredients
1 tablespoon Dijon mustard
2 tablespoons white wine vinegar
1 large clove garlic, minced
1 teaspoon honey
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
4 tablespoons olive oil
1 bunch fresh raw carrots
2 tablespoons white wine vinegar
1 large clove garlic, minced
1 teaspoon honey
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
4 tablespoons olive oil
1 bunch fresh raw carrots
Preparation
1 Using a whisk, combine the mustard, vinegar, garlic, and honey in a medium bowl. Add the remaining salt and the pepper. Serve with carrots.
No Responses to “Healthy Snack or Appetizer: Carrots with Low-Fat Dijon Vinaigrette”