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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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The yellow and orange flesh of the winter squash is more nutritious and richer in vitamins, such as beta carotene, than summer squash. Winter squash is always served cooked and, because of its tough skin, only the inside flesh is eaten.
The yellow and orange flesh of the winter squash is more nutritious and richer in vitamins, such as beta carotene, than summer squash. Winter squash is always served cooked and, because of its tough skin, only the inside flesh is eaten.
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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]]