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Directory:KJ Kitchens/Winter Squash (view source)
Revision as of 19:56, 19 January 2008
, 19:56, 19 January 2008→Winter Squash Recipes
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== Winter Squash ==
== Winter Squash ==
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| colspan="3" | *Note serving size differences; a Fruits & Veggies—More Matters serving is 1/2 cup of cooked squash.<br />Percent Daily Values are based on a 2,000 calorie diet.
| colspan="3" | *Note serving size differences; serving is 1/2 cup of cooked squash.<br />Percent Daily Values are based on a 2,000 calorie diet.
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== Winter Squash Selection ==
== Winter Squash Selection ==
Each serving equals 1 1/8 cups of fruit or vegetables
Each serving equals 1 1/8 cups of fruit or vegetables
''Ingredients''
''Ingredients''
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2 tsp olive oil
* 2 tsp olive oil
1 cup yellow onion, diced
* 1 cup yellow onion, diced
3 cloves garlic, minced
* 3 cloves garlic, minced
1 cup of Arborio or short-grained rice
* 1 cup of Arborio or short-grained rice
2 Tbsp pine nuts
* 2 Tbsp pine nuts
2 (10 oz) cans of low-sodium, fat-free vegetable broth
* 2 (10 oz) cans of low-sodium, fat-free vegetable broth
1 (12 oz) package of frozen winter squash, thawed slightly and diced
* 1 (12 oz) package of frozen winter squash, thawed slightly and diced
2 cups fresh kale, finely chopped
* 2 cups fresh kale, finely chopped
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Nutritional analysis per serving: Calories 336, Fat 6g, Calories From Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium 195mg.
Nutritional analysis per serving: Calories 336, Fat 6g, Calories From Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium 195mg.
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[[Page Of::Directory:KJ Kitchens]]
[[Keyword:=squash]]
[[Keyword:=winter squash]]
[[Keyword:=acorn squash]]
[[Keyword:=banana squash]]
[[Keyword:=buttercup squash]]
[[Keyword:=vegetable gourd]]
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[[Category:Vegetables]][[Category:Foods]]