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Friday, October 30, 2009

[Healthy_Recipes_For_Diabetic_Friends] Spicy Fall Stew Baked in a Pumpkin - 31g Carbs, 6g Fiber, 10g Sugar

Spicy Fall Stew Baked in a Pumpkin - 31g Carbs, 6g Fiber, 10g Sugar

From: Vegetarian Times Issue: October 1, 2008 p.67

You don't need a magic spell to turn a pumpkin into the edible serving
dish for this satisfying autumn recipe. If you can't find a large pumpkin
or squash, bake this stew in two smaller ones. Serve with Poblano-Cucumber Salsa (Recipe included Below).
Serves: 6

1 medium onion, diced (1 cup)
2 Tbsp olive oil, divided
1 red bell pepper, cut into 1-inch dice
2 cloves garlic, minced (2 tsp)
1 tsp chili powder, preferably New Mexican
1 tsp ground cumin
1/2 tsp dried oregano
1/2 lb tomatillos, husked and quartered (1 1/2 cups)
1 15oz can hominy, rinsed and drained
3/4 tsp salt
1 3-to 4-lb pumpkin, either sugar pie, cheese, red kuri, kabocha, or
buttercup squash
2 oz grated sharp Cheddar cheese (1/2 cup packed)

1. Preheat oven to 350 degrees F. Heat 1 Tbsp oil in pot over medium heat.
Add onion, bell pepper, and garlic. Saute 7 minutes, or until softened.
Stir in chili powder, cumin, and oregano, and cook 3 minutes more, or
until spices darken.

2. Add tomatillos, hominy, ı/2 cup water, and salt. Cover, and bring to
a boil. Reduce heat to medium-low, and simmer, partially covered, 10 to
12 minutes, or until tomatillos are softened. Uncover, and cook 5 minutes
more to thicken stew, if necessary.

3. Meanwhile, cut top of pumpkin around stem to make lid. Scoop out
pumpkin seeds and strings. Rub inside of pumpkin with remaining
1 Tbsp oil, and sprinkle generously with salt. Sprinkle cheese in
bottom of pumpkin.

4. Fill pumpkin with stew, then top with pumpkin lid. Place on parchment-covered baking sheet and bake 1ı/2 to 2 hours, or until pumpkin flesh
is fork-tender. Remove from oven; let stand 5 minutes.

5. Scoop stew, including pumpkin, into bowls and serve hot, topped
with Poblano-Cucumber Salsa (Below).

Serves: 6
Nutrition per Serving:
221 Calories,9g Total Fat, 3g Saturated Fat, 10mg Cholesterol,
6g Protein, 699mg Sodium, 31g Carbs, 6g Fiber, 10g Sugars

~~~~~~~~~~~~~~~~
Poblano-Cucumber Salsa - 5g Carbs, 2g Fiber, 1g Sugar

{This recipe did not specify the serving size... but I am sure
it will be small as most are. Take care, Gloria}

From: Vegetarian Times Issue: October 1, 2008 p.67

This cool, slightly spicy condiment can be served with tortilla chips
as an hors d'oeuvre or used as a topping for black bean soup.

Makes: 1 1/2 cups

1/2 cucumber, peeled, seeded, and cut into small dice
1 poblano chile
1/4 cup cilantro, chopped
2 Tbs. lime juice
1 clove garlic, minced (1 tsp)
1 jalapeno chile, stemmed, seeded, and minced
1/2 tsp salt
1 ripe avocado, diced

Preheat oven to broil. Roast poblano chile 15 to 20 minutes, or until
skin is blackened, turning occasionally. Cool until easy to handle.
Remove charred skin, discard seeds and stem, and cut into small dice.
Combine poblano, cucumber, cilantro, lime juice, garlic, jalapeno, and
salt in small bowl. Gently fold in avocado. Season with salt and pepper.

Nutrition per Serving:
50 Calories, 3.5g Total Fat, 0.5g Saturated Fat, 197mg Sodium,
1g Protein, 5g Carbs, 2g Fiber, 1g Sugars