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Ингредиенты
- 4 tsp canola oil butter flavored
- 1 med onion minced
- 1 x clove garlic slivered
- 2 stk celery sliced
- 1 sm carrot julienned
- 2 c. frzn butter beans (10 to 11 ounces)
- 1 sm marrow squash or possibly zucchini
- 1 Tbsp. potato starch mixed with
- 1 c. low sodium vegetable broth and
- 2 Tbsp. fat-free cilantro-lime-pepper pesto
- 1 x bay leaf or possibly 2
- 3 sprg fresh thyme or possibly less freshly grnd black pepper
- 1 lb baking potatoes peeled
- 1 Tbsp. mustard seed pan roasted
- 1 Tbsp. mustard
- 1 tsp grated ginger root or possibly less to taste water
Инструкции
- Prep 25 mins Cook 40 Serves 4 About 252cals, 6.1g fat (19.1% CFF)
- Rinse the beans to thaw slightly. In a 1 to 2 qt shallow, stove-to-oven casserole (such as Corning Ware), heat oil and cook onion and garlic till soft. Add in garlic and cook for 1 minute. Add in celery, carrot, and beans and cook over medium low for 10 min. Increase the heat; add in the broth mix, and cook to thicken the sauce; thinning with more broth or possibly water, as needed. Reduce heat to medium low. Season with bay, thyme, and pepper.
- Add in the squash and cook for about 5 min.
- Meanwhile, bring a soup pot of water to a boil. Peel the potatoes and slice thinly (2mm). Transfer the potatoes to the boiling water. Bring to a boil, reduce heat to simmer-cook for about 3 min.
- Heat oven to 375. Using a strainer, drain (but not totally dry) the potatoes and transfer the slices to the casserole to create a 'crust' layer.
- (Some water from the potatoes is needed to "bubble" the casserole.) Mix the mustard seed, mustard, and ginger and thin with water, and using a pastry brush, paint the tops of the potatoes. Cover (foil is okay) and back 15 min. Remove cover; add in a 1/4 c. of water if the casserole has gotten too dry. Bake about 10 to 15 min. Serve with rolls or possibly bread.
- Variation: Peel a delicata squash; quarter, and core. Slice into 1/2" pcs (about 2 c.). Use a commercial ginger mustard, if you have it.
- Tips* A Marrow is an English vegetable: grey stripped zucchini with nutty flavor. It may be eaten with the peel.*SPICY HERB PASTE recommended in the article combines fresh ginger, garlic, lime, lime zest, coriander leaves and parsley, 1 small green chili (cored and minced), a little sugar and extra virgin olive oil to create a pesto (100 cals per Tbsp., 75% CFF).
- * Original recipe used butter, higher proportion of fats, and canned cooked butter beans (high sodium). It also boiled the potatoes whole, cooled them to touch, then sliced them into 1/4" pcs.
- paste, commercial ginger flavored mustard.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 237g | |
| Recipe makes 4 servings | |
| Calories 120 | |
| Calories from Fat 11 | 9% |
| Total Fat 1.28g | 2% |
| Saturated Fat 0.14g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 310mg | 13% |
| Potassium 616mg | 18% |
| Total Carbs 25.06g | 7% |
| Dietary Fiber 4.3g | 14% |
| Sugars 3.87g | 3% |
| Protein 3.78g | 6% |
