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Ингредиенты
- 2 x Butternut squash Coarse salt to taste Freshly-grnd black pepper to taste
- 1 Tbsp. Extra virgin olive oil
- 1 med Onion diced
- 1/2 c. Dry sherry
- 1/2 tsp Freshly-grnd black pepper
- 2 c. Cooked wild rice
- 1/2 bn Parsley minced
- 1/2 c. Lowfat sour cream
- 1/2 c. Toasted walnuts
- 1/3 c. Cream cheese
- 1/2 c. Lowfat milk
- 1 tsp Lemon juice
- 1 tsp Cinnamon
- 1/2 tsp Salt
Инструкции
- Preheat an oven to 350 degrees.
- Halve the squash and scrape out the seeds. Season with salt and pepper. Arrange squash, cut side down, in a baking dish with about 1-inch of water. Cover with foil and bake till tender, about 45 min.
- Meanwhile, heat oil in a large skillet over moderate heat. Add in the onion and saute/fry till soft, about 10 min. Stir in the sherry and pepper and simmer 3 min. Stir in the cooked wild rice and heat through. Add in the parsley and mix well. Keep hot.
- In a blender, puree the lowfat sour cream, toasted walnuts, cream cheese, lowfat milk, lemon juice, cinnamon and salt. Reserve. Spoon the wild rice mix into the squash cavities, pour walnut sauce over squash and serve immediately.
- This recipe yields 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 225g | |
| Recipe makes 4 servings | |
| Calories 552 | |
| Calories from Fat 184 | 33% |
| Total Fat 21.15g | 26% |
| Saturated Fat 8.24g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 38mg | 13% |
| Sodium 399mg | 17% |
| Potassium 552mg | 16% |
| Total Carbs 70.95g | 19% |
| Dietary Fiber 6.2g | 21% |
| Sugars 8.77g | 6% |
| Protein 15.92g | 25% |
