Flavorful, filling, nutritious, and low-fat! Tastes even better than we thought it would! Excellent with brown rice or a rice mix (Costco has a good one - Organic Harvest Medley") and a simple salad.
1. Preheat oven to 350F. Combine 1 tablespoon oil and garlic in a small bowl. Brush garlic-oil mixture over butternut squash pieces, and place on baking sheet. Sprinkle each squash piece with 1/2 teaspoon Cajun seasoning, and season with salt and pepper, if desired. Bake 45 minutes to 1 hour, or until squash pieces are tender enough to easily pierce with a fork.
2. Meanwhile, heat remaining 1/4 cup oil in a large skillet over medium heat. Add onions, bell peppers, and celery, and cook 20 to 25 minutes, or until vegetables are soft and beginning to brown, stirring occasionally.
3. Stir flour into onion mixture, and cook 1 minute, or until flour begins to brown, stirring constantly. Stir in vinegar, remaining 2 tablespoons Cajun seasoning, and 6 cups water. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes, or until sauce has thickened, stirring occasionally.
4. To serve: Place 2 squash pieces on plate. "Smother" with 1 cup onion mixture.
Per serving: (2 pieces squash and 1 cup onion mixture): 201 cal; 3 g protein; 9 g total fat; 30 g carb; 0 mg chol; 976 mg sodium; 6 g fiber; 9 g sugars
From Vegetarian Times, February 2009, p.59
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Serving Size: 1 Serving (551g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 250 | ||
Calories from Fat: 26 (10%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.9g | 4 % | |
Saturated Fat 0.5g | 3 % | |
Monounsaturated Fat 1.6g | ||
Polyunsanturated Fat 0.5g | ||
Cholesterol 0mg | 0 % | |
Sodium 70.4mg | 2 % | |
Potassium 1531.4mg | 40 % | |
Total Carbohydrate 56.5g | 17 % | |
Dietary Fiber 10.4g | 42 % | |
Sugars, other 46.1g | ||
Protein 6g | 9 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 250
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