Martinique Casserole with Red Peppers And Black Beans

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Martinique Casserole with Red Peppers And Black Beans Ingredients

1 Acorn or butternut squash	1/2 c Nonfat plain yogurt
1 1/2 c Sliced onion	1/2 c Sour cream or half-and-half
1 ts Safflower oil	1/4 c Minced parsley
1/4 c Dry sherry	1 c Cooked black beans
4 Red bell peppers; julienned	1 c Cooked brown rice
3 Cloves garlic; minced	1/3 c Grated low-fat jack cheese
2 ts Ground coriander	2 tb Lemon juice
2 ts Cumin	Safflower oil; for coating
1 ts Dry mustard	1/4 c Thinly sliced red bell

Instructions for Martinique Casserole with Red Peppers And Black Beans

1. Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Split squash in half and place, cut side down, on baking sheet, leaving in seeds (moisture from seeds helps speed cooking process). Bake squash for 20 minutes. 2. While squash is baking, in a large skillet over medium-high heat, saute onion in safflower oil and sherry until soft but not browned. Add red peppers and garlic to saute and cook for 5 more minutes. 3. Mix sauteed vegetables with coriander, cumin, dry mustard, yogurt, sour cream, parsley, beans, brown rice, cheese, and lemon juice. When squash is baked, scoop out seeds and remove peel. Cube cooked squash and add to other ingredients. 4. Lightly oil a large casserole dish and spoon mixture into it. Garnish top with red pepper slices. Bake for 25 minutes. NOTES : Besides being an excellent source of low-fat protein, the reduced-fat cheeses and black beans in this recipe are a tasty combination. They are paired with sauteed onions, red bell peppers, and yellow squash for a colorful and delicious casserole that freezes well and makes a great impromptu meal for family or guests. Be sure to examine the black beans before cooking-wash them well under running water, removing stones and broken beans. Recipe by: the California Culinary Academy Converted by MM_Buster v2.0l.

Main Ingredient: PepperCuisine: Uncategorized

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