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Ингредиенты
- 1 x acorn squash (about 1-1/2 pounds)
- 1/4 c. long-grain rice
- 1 x carrot coarsely shredded
- 1 sm green bell pepper minced
- 2 x cloves garlic chopped
- 1 tsp turmeric
- 1/2 c. water
- 1/2 c. vegetable broth
- 1/4 c. nonfat lowfat sour cream for garnish
- 1/4 c. fresh parsley snipped, for garnish
Инструкции
- Cut the squash in half lengthwise and remove the seeds.
- Combine the rice, carrots, peppers, garlic and turmeric, and spoon the mix into the squash cavities.
- Pour the water into an electric slow cooker (5 to 6 quart rectangular cooker), and add in the squash halves, cavity-sides up. Pour the broth into the rice mix in each cavity. Cook on LOW till the squash and rice are tender, 5 to 7 hrs.
- Serve garnished with the lowfat sour cream and parsley (optional).
- sodium, 3.3 g dietary fiber (author's est)
- NOTES : Cook's notes: To serve this as a main dish, top each helping with shredded Cheddar cheese or possibly minced nuts, and allow l/2 squash per serving. (To cook 2 small squashes at once, use an electric skill simmer, instead of a slow cooker.)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 4 servings | |
| Calories 118 | |
| Calories from Fat 27 | 23% |
| Total Fat 3.14g | 4% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 145mg | 6% |
| Potassium 427mg | 12% |
| Total Carbs 21.59g | 6% |
| Dietary Fiber 2.3g | 8% |
| Sugars 1.84g | 1% |
| Protein 2.27g | 4% |
