Healthy Mediterranean Cooking at Home

Tag Archives: Fruit and Vegetable

AUTUMN ELEGY by Leonid Afremov

Does autumn find you missing summer’s sweet corn and juicy peaches? Nature has shifted gears. Hardy and slow-growing fall crops have come into their own. Some of these foods are grown from coast to coast; others are more regional.

Apples

There’s certainly an apple variety for every need, from snacks to stuffing. Some of the best-known and easiest to find are multitaskers, good for both eating and baking. These include Rome, McIntosh and Golden Delicious.

Pears

Anjou, Bartlett or Bosc, ranging from deep red to pale green to golden in color, are produce-department staples. Their firm texture is equally suited for eating fresh or cooked.

Grapes

Grapes fall into three main color types: red, green (also called white) and black (or blue-black). Each group includes seeded and seedless varieties, but the latter are most often found in supermarkets.

Citrus Fruits

Whether sectioned, sliced, juiced or zested, these fruits are a kitchen staple. Choose firm fruits that have smooth skins and are not moldy. Don’t worry about brown patches on the skin; this does not indicate poor quality.

Leafy Greens

Some leafy greens cope with cold weather better than most people do. Temperatures near freezing slow plant metabolism. Using fewer carbohydrates — that is, sugar — for maintenance, results in sweeter leaves in the cold weather.

  • Spinach
  • Chard
  • Collards

Leafy greens should be crisp and fresh-looking. Avoid those with brown speckles, large, tough stems and wilted edges. Collards absolutely must be cooked, but other greens can be eaten fresh in salads, quick sautéed as a side dish or simmered in soups. Cook chard stems separately from the leaves, as stems are more fibrous and take longer. Greens will keep refrigerated in a plastic bag, damp-dry, for three to five days. Wash them very well just before using.

Parsnips

Pale yellow and slightly bumpy, the parsnip resembles a large carrot. Compared to carrots, parsnips are less sweet and more nutty. They respond well to the same culinary treatments (except being eaten raw). As a side dish, parsnips take well to roasting and also hold their own in baked casseroles and slow-cooked stews.

Potatoes

Of the thousands of potato varieties known, only a few varieties have gone mainstream. Fall is the ideal time to try some lesser-known varieties in your market.

Sweet Potatoes

Look for sweet potatoes that feel solid and nick free. For cooking success, try to pick those that are uniform in shape, since fat bodies with tapered ends can lead to overcooked ends and semi-raw centers.

Winter Squash

With so many different shapes and sizes and colors, fall is definitely the time to cook with squash. The varieties described below barely scratch the surface:

  • Acorn can be small, round and ridged and they might have variegated orange and green skin; its deep orange flesh is sweeter than pumpkin.
  • Butternut is typically long-necked and pot-bellied with creamy beige skin. The orange flesh is mildly sweet and slightly nutty.
  • Spaghetti –  when baked and scraped out with a fork, the flesh forms golden strands that look like spaghetti and taste like zucchini.
  • Sweet dumpling has yellow flesh that looks and tastes something like sweet corn.

Cruciferous Vegetables

Consider some of these diverse examples:

  • Round-headed cabbage has flat leaves of pale green or reddish-purple; Savoy cabbage has frilled leaves.
  • Cauliflower has stalks that are topped with bunches of florets.
  • Turnips, a rounded, cream-colored root, are most flavorful in autumn.
  • Rutabagas, a round root with pale orange flesh, is thought to be a cross between a turnip and wild cabbage.

Cruciferous vegetables have assertive flavors and can take strong seasonings. Cabbage pairs well with vinegar. The sweeter rutabaga can be spiced with cloves. Try turnips with garlic and onions. These veggies have a reputation as being smelly when cooked. Actually, it’s overcooking that releases their unpleasant aroma. If steamed or braised until just fork-tender, not limp, they actually smell lightly sweet.

Here are some healthy fall family recipes that make use of some these seasonal foods:

Italian Cabbage and Bean Soup

Serves 8

Ingredients

  • Two 19 ounce cans cannellini beans ( or 5 cups home cooked) divided
  • 1 tablespoon extra virgin olive oil, plus extra for drizzling
  • 1 medium onion, thinly sliced
  • 4 cups green cabbage, (1/2 medium head)
  • 3 cloves garlic, minced, plus 1 clove garlic, halved
  • 6 cups reduced-sodium chicken broth
  • Salt and freshly ground pepper to taste
  • Thick slices day-old Italian country bread
  • 1 cup grated mozzarella or Italian fontina cheese

Directions

Mash 1 1/2 cups beans with a fork and set aside. Thinly slice cabbage.

Heat 1 tablespoon oil over medium heat in a Dutch oven or soup pot. Add onion and cook, stirring often, until softened and lightly browned, 2 to 3 minutes. Add cabbage and minced garlic; cook, stirring often, until the cabbage has wilted, 2 to 3 minutes. Add broth, mashed beans and whole beans; bring to a simmer. Reduce heat to medium-low, partially cover and simmer until the cabbage is tender, 10 to 12 minutes. Season with salt and pepper.

Shortly before the soup is ready, toast bread lightly and rub with the cut side of the halved garlic. Place bread in a soup bowl. Ladle soup over the bread and sprinkle with cheese. Drizzle a little oil over each serving.

Frittata with Chard and Feta Cheese

Ingredients

  • 2 tablespoons olive oil
  • 2 cups swiss chard, washed and stems removed
  • Salt to taste
  • Freshly ground black pepper
  • 4 large eggs
  • 6 large egg whites (or egg substitute)
  • 1 cup crumbled feta cheese
  • 2 teaspoons fresh chopped oregano or 1/2 teaspoon dried
  • 1/2 cup chopped onions
  • 6 small potatoes, cooked and halved

Directions

Heat 1 tablespoon of olive oil in an  8″ or 10″ ovenproof skillet over medium-high heat. Add the chard and season with salt and pepper. Toss quickly until leaves are wilted. Remove from heat, drain and set aside.

Whisk the eggs, egg whites, cheese, oregano, salt and pepper together in a bowl until thoroughly combined.

Heat the remaining tablespoon of olive oil in the skillet over medium heat. Add the onion and cook until soft and translucent, about 5 minutes.

Turn the heat to low and add the chard and halved potatoes (cut side down).

Pour the egg mixture over the vegetables in the skillet (do not stir) and cook over low heat until the eggs are set, about 15 minutes.

Meanwhile, preheat the broiler. Place the skillet under the broiler for 30 to 45 seconds to finish cooking the top of the frittata. Serve with a tomato salad.

Baked Stuffed Acorn Squash

Servings: 6

  • 3 acorn squash, halved and seeded
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 stalk celery, chopped
  • 1 pound lean ground turkey breast
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • Salt and pepper
  • 1 egg, beaten
  • 1/2 cup Italian seasoned bread crumbs
  • 1/4 cup chopped parsley

Directions

Preheat oven to 350 degrees F (175 degrees C).

Place squash halves cut side down in baking pans. Fill pans with about 1/2 inch water. Bake squash 40 minutes or until tender.

While squash bakes, heat the oil in a skillet over medium heat. Saute the onions and celery and cook until tender. Stir in the ground turkey, garlic powder and dried herbs. Cook and stir until evenly brown.

Remove squash from the oven and carefully scrape the pulp from the rinds. Set rinds aside on a baking sheet. Place the pulp in a bowl and mash with a potato masher. Mix in the cooked turkey mixture, egg, bread crumbs, parsley, salt and pepper to taste.

Fill the reserved rinds with the stuffing mixture and bake 25 minutes or until heated through.

Citrus Fish Fillets

Serves 2

Ingredients

  • 8 ounces white fish fillets, such as tilapia, flounder, halibut, etc.
  • 1 medium orange, peeled, sectioned and cut into bite-size pieces
  • 1/2 cup peeled, diced mango or pears or apples
  • 3 tablespoons orange juice
  • 1 tablespoon chopped green or red bell pepper
  • 1 teaspoon chopped fresh parsley
  • 1/2-1 fresh hot chile pepper, stemmed, seeded, and finely chopped
  • 1/2 cup orange juice
  • 1 teaspoon olive oil
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

In a small bowl combine orange pieces, mango, the 3 tablespoons orange juice, the bell pepper, the parsley and the chile pepper. Cover and chill until ready to serve.

In a medium shallow nonmetal bowl stir together the 1/2 cup orange juice, the oil and cayenne pepper. Place fish in the bowl; turn to coat well. Marinate fish in the refrigerator for 30 minutes. Drain fish, discarding marinade.

Preheat oven to 350 degrees F. Place fish in a small baking dish. Sprinkle with salt and black pepper. Bake about 15 minutes or until fish flakes easily when tested with a fork. Top fish with the fruit sauce and serve. This entre goes well with brown rice.

Lasagna with Spinach Ricotta 

Ingredients

  • 1 box no boil lasagna or homemade fresh noodles or 1 pound regular, boiled
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1/2 cup onion, diced
  • Two 10-ounce packages of frozen spinach, thawed and squeezed dry
  • 2 pounds Ricotta cheese
  • 3 cups lowfat milk gently warmed
  • 1 cup Parmigiano Reggiano cheese grated and divided
  • Salt and black pepper to taste

Directions

Preheat oven to 375˚F.

In a large skillet saute the onion in olive oil over moderate heat for 4-5 minutes. Add spinach and season with salt and pepper; sauté for 5 minutes.

Remove from heat and cool.

Ricotta mixture: Combine ricotta and 3/4 cups Parmigiano Reggiano cheese; season with salt and pepper. Stir in the cooled spinach mixture.

Prepare béchamel sauce: In a medium saucepan, melt the butter and add the flour, continuously stirring, cook for 2-3 minutes

Add warm milk slowly, whisking well, so that there are no lumps. Season with salt and pepper. When the sauce comes up to barely a boil, reduce heat and simmer for an additional 5 minutes.

Coat a 13” x 9” lasagna dish with cooking spray and spread 1/2 cup of béchamel sauce on the bottom of the baking dish.

Top with 4 lasagna noodles, 1 cup ricotta mixture and a sprinkle of Parmigiano Reggiano cheese. Continue the same procedure for 3 more layers.

Spread remaining béchamel and ricotta mixture on the top layer of noodles and sprinkle with remaining cheese.

Bake for 40-45 minutes or until golden brown and bubbly on top. Let it rest for 10 minutes before cutting the lasagna.


Where would Italian cuisine be without America? Strange as it might sound, just imagine how astonishingly different Italian food would be without tomatoes to make pasta sauces or corn for creamy polenta. Think of the gastronomic delights we would be missing! Take zucchini, a type of squash. They’ve become so intertwined with Italian cooking and culture, that Americans even call them by their Italian name –– although they originated on this side of the globe. In fact, just like tomatoes and corn, squash of all shapes and sizes were yet another culinary gift from the new world. Part of the large cucurbitaceae family –– which includes everything from pumpkins and winter squash to zucchini, melons, and cucumbers –– are said to have originated in the South American Andes and were grown in several parts of the American continent well before Columbus ever set foot on it. So, it doesn’t come as much of a surprise that here in the U.S. the fall season is associated with pumpkins and winter squash. Yet, most of us have a rather superficial acquaintance with them, often limited to the Halloween Jack-o-Lantern, a few pretty ornamentals, lots of pumpkin pie, and the occasional squash soup. But try walking through a farmers market these days, and you’ll be hit by an astounding assortment of squash of all colors and forms, from traditional orange pumpkins to smaller delicata and butternut squash to big hubbards.  What other food can be mashed to make comforting soups and delicate purées, stuffed into ravioli, used in a flavorful risotto or hollowed out to look like a scary skull lit from within by a candle?

Although called “winter” squash, these fruits really start appearing in late summer and keep growing through December –– some kinds grow even further into the winter. Unlike summer squash,  such as zucchini or yellow squash, which are harvested and eaten in the immature stages when the rind is still soft, winter squash are harvested when the fruit is fully mature and the rind is hard. Yes, I said fruit. All squash are botanically fruits. But can be used as a fruit or a vegetable. If you’re a squash newcomer whose experience is confined to pumpkin pie topped with whipped cream, start out with a butternut or a delicata squash and you won’t be disappointed. Butternut squash are light beige with a peanut-like shape, and they taste somewhat like sweet potatoes. Delicata squash are smaller and narrower, their rind is usually yellow with a few green streaks and the flavor is delicate.

Other culinary favorites include acorn squash, a round globe, with even groves around the entire squash. They are mostly dark green, with occasional splotches of orange and yellow, that make a hearty soup; hubbard, a large, bumpy and thick-skinned squash with a fairly sweet flavor; kabocha, a drier, flakier type with a round shape and a flattened top, green in color with occasional white stripes; and spaghetti squash, which has nothing to do with the pasta, but is so called because its flesh is stringy and turns into strands that resemble spaghetti when cooked. Native Americans once believed squash was so nutritious that they buried it along with the dead to provide them nourishment on their final journey. Squash were originally grown for the seeds because they were believed to increase fertility; however, with the evolution of squash, plants produced fruit that had a thicker skin, fewer seeds and less waste.

Red Kuri

The hard-shelled squash species are uniquely American. The earliest natives revered them, and gave them the honor of being one of the “Three Sisters”.  Beans and corn completed the trio, and without those foods for sustenance, many ancient peoples would have ceased to exist. The Three Sisters were vital to many civilizations. The corn and the beans made a complete protein, the squash supplied beta carotene, Omega 3 and Potassium. Whole communities could survive on these alone, if game and other foods were scarce. They were also one of the first companion plantings, each contributing to the growth and well-being of the others. The corn supplied support for the beans to climb on, and shade for the squash plants during the heat of the day. The squash plants large leaves shaded the ground, prevented weeds, and deterred hungry wildlife that didn’t like to walk through the fuzzy vines. The beans fixed nitrogen in the soil to feed the corn and the squash. The European conquerors carried the squash back across the Atlantic, and many varieties were created around the Mediterranean Basin. Winter squash never caught on in the more northern parts of Europe though, as the climate was too cool, and the season did not last long enough to properly grow them. France, Spain and Italy are European countries which have embraced the squash, and raised its cultivation to an art form with many unique varieties springing from that area. Wonderful varieties have been developed in Australia also, as the climate there is quite hospitable to raising winter squash. Although types of gourds were found in tombs of Egypt, the butternut squash and its family members including the pumpkin and the calabaza are new world, native Americans. The butternut is the new kid on the block having made its appearance in 1944. Most people ask what the difference is between a winter squash and a pumpkin. A pumpkin is just another hard-shelled winter squash. What makes  winter squash different from a summer squash? It’s simply the time of year in which they are eaten. The early American settlers gave them those designations. Summer squash are soft-skinned vegetables which grew quickly, and were eaten soon after harvest. Winter squash grew the thick, hard rinds that made them suitable for storing through the long winters when fresh vegetables were a precious commodity.

From Acorn Squash to Cinderella Pumpkins - Types of Winter Squash

Acorn

Winter squash comes in many shapes, sizes, textures and flavors. Chances are, there will be one variety out there that will suit your family. Here are a few popular ones. The ‘Waltham Butternut’ is a smooth-skinned squash with a meaty texture. It is prolific and easy to grow. It keeps well in a cool, dark storage area, and it’s small enough that 1 squash will feed an average family. The ‘Blue Hubbard‘ is a huge, heavy squash that requires more than just a paring knife to open it. The thick rind needs a small hatchet or saw to cut it open, but it will keep well into spring with nothing much more than a dry, cool spot. Not for the ‘Squash Novice’ as it occasionally will reach over 30 pounds, and 1 squash feeds a small army. The flesh is smooth and not stringy, somewhat on the dry side, but quite pleasing. ‘Carnival’ is a variety of acorn squash found in many supermarkets, and is a great selection for a two person meal. Use the squash as the main meal instead of meat, stuffing the halves with a seasoned rice mixture. Each person being served their own personal, edible bowl. For a simple side dish, simply drizzle with butter and brown sugar before baking.  BUYING The rind should be firm and unbroken with a uniform matte coloring. Squash should feel heavy for their size (indicating a high moisture content – squash gradually lose water after harvesting). Bigger squash generally have a more highly developed flavor. STORING Squash are amongst the longest keeping vegetables. In a cool (not refrigerator-cold), dry, well-ventilated place they can keep for three months or more. At room temperature, or in the refrigerator, they will deteriorate more quickly, but should be fine for at least a couple of weeks.  PREPARATION The hard rind, dense flesh and awkward shape mean that squash require careful cutting. Use a large knife or cleaver to make a shallow cut down the length of the squash (curves permitting). Place the blade in the cut and knock the back of the blade (using your hand, a wooden mallet or rolling pin) until the squash is cut in half lengthways. Scoop out the seeds and any fibrous-strings . If you require chunks of squash, cut a small piece off each end, enabling you to stand it vertically and trim off the rind before slicing and dicing. Squash should be cooked until tender. Baking a halved squash is an excellent way of preserving and intensifying its flavors. Cubes can also be added to casseroles. Boiling is quicker than baking but will result in some sugars being absorbed into the water and so is best used for dishes (such as soups) where the flavored water forms part of the dish rather than being discarded. Save the Seeds! The seeds of winter squash are delicious when toasted. Rinse them well and pat dry. Toss them lightly in oil and a little salt, spread them on a sheet pan, and bake at 250 degrees for about 1 hour. If you’d like to brown the seeds slightly, turn on the broiler for the last 4-5 minutes of baking. Let cool and store in a sealable bag or jar with a lid. Not only do they taste great, they’re nutritious and good for you!

Winter Squash Polenta

Makes about 4 cups ROAST SQUASH

  • 3 pounds winter squash
  • Olive oil
  • Salt & pepper

Set oven to 400 degrees F. Carefully cut the squash in half either lengthwise or crosswise. Scoop out the seeds and rub olive oil on the flesh, season with salt and pepper, then place cut-side down on a baking sheet. Place in the oven and roast until a knife easily inserts into the thickest part of the flesh, for about an hour. Let cool a bit. Scoop out the flesh and mash with a potato masher or a fork. POLENTA

  • 2 cups water
  • 1/2 teaspoon kosher salt
  • 1/2 cup coarse stone-ground cornmeal
  • 2 tablespoons unsalted butter or Smart Balance Blend
  • 8 ounces grated fresh Parmesan, divided
  • Salt & pepper

Bring the water to a boil in a medium nonstick saucepan on medium heat. Stir in the salt. Slowly stir in the cornmeal with a whisk. Reduce heat to medium low, cover and set timer for 5 minutes. When timer goes off, check to see if it’s cooking at a slow simmer, adjust heat accordingly and whisk gently for a minute. Repeat every 5 minutes, adjusting temperature and whisking. When it thickens, uncover and stir for 2 – 3 minutes. Stir in the butter and three quarters of the Parmesan and stir until melted. Stir in the cooked squash and combine well. Taste and adjust seasonings. BAKING Transfer to a greased baking dish. [If you’re cooking ahead, stop here and refrigerate. Return to room temperature.] Top with reserved Parmesan. Bake at 350 degrees F. for 60 minutes. Top with oven roasted vegetables or Italian tomato meat sauce.

Butternut Squash Risotto

Ingredients:

  • 4 cups homemade or low-salt chicken broth; more as needed
  • 1/2 cup dry white wine
  • 1 tablespoon olive oil
  • 2 ounces pancetta, diced
  • 10 large fresh sage leaves
  • 2 medium shallots, minced (about 1/4 cup)
  • 2 cups 1/4-inch-diced peeled butternut squash
  • 1-1/2 cups Arborio or other risotto rice
  • 1/2 cup freshly grated Parmigiano Reggiano
  • Kosher salt and freshly ground black pepper

Directions: Combine the chicken broth and wine in a small saucepan and set over medium heat. In a medium (3-qt.) saucepan, heat the oil over medium heat. Add the sage leaves and cook, turning once, until they’ve turned dark green in most places, about 1 minute total. Don’t brown. With a fork, transfer to a plate lined with paper towels to drain. Put the pancetta in the saucepan and cook, stirring occasionally, until nicely browned, 5 to 7 minutes and transfer to the plate with the sage. Add the shallots to the saucepan and cook, stirring with a wooden spoon, until softened, about 1 minute. Add the squash and rice and cook, stirring, for 1 minute. Ladle in enough of the hot broth mixture to just cover the rice. Cook, stirring frequently, until the broth is mostly absorbed. Add another ladle of broth and continue cooking, stirring, and adding more ladles of broth as the previous additions are absorbed, until the rice is tender with just a slight bite, about 25 minutes. As the risotto cooks, adjust the heat so that it bubbles gently. The broth mixture needn’t be boiling; it should just be hot. If you use all the broth and wine before the rice gets tender, use more broth but not more wine. Set aside 4-6 sage leaves as a garnish (1 leaf per serving). Crumble the pancetta and the remaining sage leaves into the risotto. Stir in the Parmigiano. Season to taste with salt and pepper. Garnish each serving with a sage leaf. Serves six as a primo (first) course, or four as a second course.

 

Spaghetti Squash Casserole

Ingredients:

  • 1 spaghetti squash, halved lengthwise and seeds removed
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, chopped
  • 1 teaspoon dried basil
  • 1 cup (8 ounces) skim ricotta cheese
  • 1/2 cup (2 ounces) shredded low-fat mozzarella cheese
  • 1/4 cup chopped parsley
  • 1/4 teaspoon salt
  • 1/4 cup (1 ounce) grated Parmesan cheese
  • 3 tablespoons seasoned dry bread crumbs

Directions: Preheat the oven to 400°F. Coat a 13″ x 9″ baking dish and a baking sheet with nonstick spray. Place the squash, cut side down, on the sheet. Bake for 30 minutes, or until tender when pierced with a sharp knife. With a fork, scrape the squash strands into a large bowl. 

Meanwhile, warm the oil in a medium skillet set over medium heat. Add the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Cook for 3 to 4 minutes, or until the mixture is dry. To the bowl with the squash, add the ricotta cheese, mozzarella, parsley, salt, and the onion mixture. Stir to mix. Pour into the prepared baking dish. Sprinkle with the Parmesan and bread crumbs. Bake for 30 minutes, or until bubbly, heated through and the top is brown.

Winter Squash Gratin

Ingredients:

  • 2 medium butternut squash (or any winter squash of choice) (1 1/2 pounds each)
  • 3/4 teaspoon salt
  • 3/4 teaspoon freshly ground pepper
  • 1 medium leek, white part only, coarsely chopped (1/2 cup)
  • 1 teaspoon olive oil
  • 1/2 cup dry white wine
  • 1/2 cup low-sodium chicken broth
  • One 12-ounce can evaporated skim milk
  • 1/2 teaspoon honey
  • 2 ounces of a baguette (thinly cut into 8 small slices) or 2 slices peasant bread (cut into 4 equal pieces), toasted
  • 4 ounces Italian Fontina cheese, shredded (about 1 cup)
  • 1 tablespoon plus 1 teaspoon grated Parmesan cheese
  • 8 basil leaves, shredded

Directions: Preheat the oven to 400°F. Halve the squash lengthwise and remove the seeds. Place the squash, cut side up, in a baking pan. Season with 1/2 teaspoon each of the salt and pepper and cover tightly with foil. Bake for about 1 hour, until the squash are tender but not mushy. Let cool slightly. Meanwhile, in a medium saucepan, combine the leek, olive oil and 2 teaspoons of water. Cover and cook over moderately low heat until the leek is soft and translucent, about 5 minutes. Uncover and stir in the wine. Increase the heat to high and boil until the liquid is reduced to approximately 3 tablespoons, about 3 minutes. Stir in the broth, milk, honey and remaining 1/4 teaspoon each salt and pepper. Remove from the heat. Using a big spoon, scoop the flesh from the squash in large pieces. Place in a medium bowl. To assemble the gratin, preheat the oven to 400°F. Bring the leek mixture to a boil. Spoon half of the squash into a 6- to 8-cup casserole. Ladle half of the leek mixture over the top and cover with half of the toast and half of the Fontina. Repeat the layers with the remaining squash, leek mixture, toast and Fontina. Sprinkle the Parmesan cheese over the top. Bake the gratin for 30 minutes, or until the top is browned and bubbly. Garnish with the basil and serve. MAKE AHEAD: The recipe can be prepared through Step Three up to 3 hours ahead. Return to room temperature before baking.

Baked Winter Squash With Italian Sausage Stuffing

Servings: 8 Ingredients

  • 4 large acorn squash or squash of choice, about 1 pound each, cut in half, seeds removed
  • 2 tablespoons olive oil
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1/2 pound Italian sausage ( turkey, pork, chicken or vegetarian), casings removed and diced ( 1/4-inch)
  • 1 medium yellow onion, finely chopped,
  • 3/4 cup green bell pepper, finely chopped
  • 2 plum tomatoes, diced
  • 1 tablespoon garlic, minced
  • 4 cups Italian bread cubes
  • 1/2 cup chicken stock
  • 1/4 pound shredded Mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon dried sage
  • 1/4 cup egg substitute or 1 egg

Directions: Preheat the oven to 350 degrees F. Then lightly season the cut sides of squash with 1 tablespoon olive oil, salt and pepper. Place the halved squash in a baking dish, flesh side down, and add 1/2 cup water to the pan. Cover the pan tightly with aluminum foil and bake until tender, about 1 hour. Remove from the oven and cool completely. In a large skillet brown the sausage over medium-high heat, about 6 to 8 minutes. Remove the sausage from the pan and drain on paper towels. Wipe out the pan with paper towels. Heat the remaining olive oil in the pan, and add the onion and bell pepper, sauté until soft, about three minutes. Add the garlic, tomato and cook an additional minute. Remove the pan from the heat. In a large mixing bowl, mix the sausage with the vegetables, bread cubes, chicken stock, the mozzarella cheese, parsley and dried sage. Add the egg and stir well to combine. Season to taste with salt and pepper, and mix well. Divide the stuffing mixture between the baked squash halves, and top with the Parmesan cheese. Place the filled squash on a baking sheet and place in the preheated oven. Bake until the squash are heated through and the cheese melts, about 25 minutes.         

Kabocha                                                                                                                                                                                                                   

Pumpkin

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