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Ингредиенты
- 2 c. peeled butternut squash in 1/2" pcs (abt 1 lb)
- 3 c. trimmed broccoli florets Nonstick vegetable oil spray as needed
- 2 1/2 c. canned vegetable broth
- 1 c. Arborio rice (or possibly medium-grain white rice)
- 2 Tbsp. extra virgin olive oil
- 1 c. minced onion
- 2 Tbsp. minced fresh parsley
- 1 tsp minced fresh thyme
- 4 x garlic cloves chopped
- 2 Tbsp. minced liquid removed oil-packed sun-dry tomatoes
- 1/3 c. crumbled feta cheese Salt to taste Freshly-grnd black pepper to taste
Инструкции
- Steam squash till just tender, about 5 min. Transfer to bowl. Steam broccoli till crisp-tender, about 4 min. Transfer to another bowl; set aside.
- Spray four 1 1/4-c. custard c. with nonstick spray. Bring broth and rice to boil in heavy large saucepan. Reduce heat to low, cover and cook till rice is tender but some liquid remains, stirring often, about 20 min. Uncover; stir till rice is creamy, about 2 min.
- Meanwhile, heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat. Add in onion; saute/fry till golden brown, about 5 min. Add in parsley, thyme, and 1 chopped garlic clove; saute/fry 1 minute. Add in squash and sun-dry tomatoes; stir to heat through.
- Mix vegetable mix and feta into rice. Season with salt and pepper. Divide warm rice mix among prepared custard c.; press down with back of spoon to compact. Unmold 1 rice timbale onto each of 4 plates.
- Heat 1 Tbsp. oil in large nonstick skillet over medium-high heat. Add in 3 garlic cloves and broccoli; saute/fry till heated through, about 2 min. Spoon broccoli around timbales and serve.
- This recipe yields 4 servings;
- can be doubled.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 340g | |
| Recipe makes 4 servings | |
| Calories 296 | |
| Calories from Fat 65 | 22% |
| Total Fat 7.33g | 9% |
| Saturated Fat 1.06g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 609mg | 25% |
| Potassium 466mg | 13% |
| Total Carbs 52.87g | 14% |
| Dietary Fiber 3.6g | 12% |
| Sugars 4.87g | 3% |
| Protein 5.68g | 9% |
