Simple Butternut Squash

I love butternut squash.  My mother used to bake it on cold winter nights and serve it with meat loaf.  So I guess you could say it is comfort food for me. But did you know that it an amazing source of vitamin A, C, fiber, and potassium? Yet is only 79 calories a serving! This recipe is 115 calories for 1/2 squash.  I like the simple squash recipe, but if you like something fancier try the next recipe, Butternut Squash Casserole

Simple Butternut Squash Ingredients
     1 butternut squash, cut in half
     2 tsp butter
     Salt and Pepper
     Place both halves of  the butternut squash face down in a baking dish
     Bake in a pre-heated 350 degree oven for 40 minutes
     Turn the squash face up and add 1 tsp of butter each
     Continue to bake for 10 minutes
     Mix, mash, and stir squash with a fork, leaving it in the shell
     Add salt and pepper and serve in the shell

Butternut Squash Casserole

1 (20 oz.) pkg. butternut squash
□   1/4 c. onions, chopped
□   1 can cream of chicken soup
□   1 1/2 c. carrots, shredded
□   1 (8 oz.) pkg. seasoned stuffing mix
□   1/2 c. butter, melted

Cook butternut squash and onions in boiling salted water for 3 minutes. Drain and combine with next 3 ingredients. Mix stuffing with melted butter and spread one half in 12 x 7 x 2 inch baking dish. Add vegetable mix and sprinkle remaining stuffing on top. Bake at 350 degrees for 25-30 minutes.

Montreal Vegetables

Ingredients
zucchini
cauliflower
broccoli
green beans
butternut squash
carrots
(or your favorite mix of vegetables)
1T butter or olive oil
McCormick Grill Mates Montreal Chicken seasoning

Procedure
Prepare vegetables into bite sized pieces
Steam vegetables until they are cooked yet still crispy (about 5 minutes)
Stir in butter or olive oil until the vegetables are coated
Lightly sprinkle the vegetables with McCormick Grill Mates Montreal Chicken seasoning
Serve as a meal in itself or as a side dish.

Tuscan Soup

INGREDIENTS:
1 cup chopped fresh kale
1 cup chopped savoy cabbage (or other green cabbage)
1 cup peeled and diced carrot
1 cup peeled and diced parsnip
1 cup peeled and diced Spanish or white onion
1 cup diced celery
1 cup chopped green beans
3 garlic cloves, chopped
1/2 large can plum tomatoes (remainder to be used in meatloaf recipe)
1 small can canellini beans or other white beans
1 tablespoon fennel seeds (optional)
1 fresh rosemary stalk (optional)
4 slices French baguette or other similar (remaining to be used in pudding recipe)
4 cups water
¼ cup white or apple vinegar
2 tablespoons parmigiano reggiano (optional)
2 tablespoons olive oil (optional)
Salt

Options: butternut squash, zucchini, fennel bulb, celery root, leek

METHOD:

Place all of the vegetables, the chopped garlic, and the tomatoes into a heavy casserole or stock pot with one tablespoon of salt and enough water to cover. Add one tablespoon of fennel seeds (optional). Bring the vegetables to a boil and reduce to a simmer. Cook the mixture for 45 minutes.

Strain the small can of beans and add the beans to the soup. Cook for an additional 15 minutes. The vegetables should be very tender and only slightly brothy. If it is too thick, add a few ounces of additional water. Taste for salt and pepper. Soak a fresh rosemary stalk in the soup (optional).

In four deep soup bowls, ladle equal amounts of the finished soup. Place a slice of bread into each bowl of soup.  Sprinkle with grated parmesan.

Sauteed Zucchini with Toasted Garlic and Lime
Source: Rick Bayless, Authentic Mexican

1 large zucchini, ends trimmed and cut into cubes
1 teaspoon salt, plus more to season
Extra virgin olive oil
5 cloves garlic, peeled and very thinly sliced
Juice from 1/2 small lime
1/2 teaspoon oregano
1/4 teaspoon black pepper
2 tablespoons chopped flat-leaf parsley
1. Place the zucchini cubes in a colander, and sprinkle with approximately 1 teaspoon of kosher salt. Mix, and allow the zucchini to sit for 30 minutes. Rinse the zucchini, and pat dry with paper towels.
2. Heat a drizzle of extra virgin olive oil in a pan over medium heat. Add the garlic, and saute until browned, stirring often. Be careful not to burn the garlic. Remove the garlic with a slotted spoon, and set aside.
3. Place the zucchini cubes in the pan, and cook until browned but still crisp, approximately 10 minutes. Stir sparingly, allowing the zucchini to brown before flipping.
4. Turn off the heat, and return the garlic to the pan. Add the lime juice, oregano, salt and pepper, and parsley. Mix well and serve.

A New Resolution

The new year is here and I feel the need to boost my energy level and my sense of well being by eating more vegetables. In the past when I have made similar goals I discovered that good, healthy vegetable recipes are hard to find. Too many of the recipes called for fatty ingredients like cream cheese, sour cream, and butter. It seems like that negates the healthful contributions of the vegetables. My goal this year is to seek, find and try at least two new recipes per week during 2010. At the end of that time I will publish a book of the very best recipes to share with family and friends.

Roasted Cauliflower

Ingredients:
2 teaspoons olive oil
2 medium onions, quartered
5 garlic cloves, halved
4 cups cauliflower florets, about 1-1/2 pounds
Cooking spray
1 tablespoon water
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh flatleaf parsley

Directions:
Preheat oven to 500-degrees.

Heat oil in a large skillet over medium heat. Add onions and garlic; cook five minutes or until browned, stirring frequently. Remove from heat.

Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500-degrees for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley.

Recipe

makes four servings, 1-cup per serving.

Nutritional information per serving:
Calories: 94
Fat: 3.1g
Saturated fat: 0.4g
Protein: 4.5g
Carbohydrates: 15.4g