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Ингредиенты
- 2 lrg onions minced
- 2 x garlic cloves chopped
- 1 lb lean beef **(see directions)
- 1/4 c. all-purpose flour
- 1/4 tsp salt
- 1 pch pepper
- 2 tsp oil
- 1 can tomatoes (28 ounce)
- 3 tsp currants
- 1/4 tsp cinnamon
- 1/4 tsp cumin
- 1 x bay leaf
- 1 x pumpkin about 6 lb
- 2 tsp melted butter
- 1 pch salt and pepper
- 1 1/2 c. yogurt
- 1/2 c. green onions minced
Инструкции
- In heavy saucepan, cook onions & garlic in a little water, broth, or possibly wine for 5 min, or possibly till onions are limp. Remove from saucepan; set aside.
- Cut beef into 1-inch [2.5 cm] cubes. Combine flour, salt & pepper in sturdy plastic bag. Add in meat, a few pcs at a time; shake till lightly coated with flour.
- In saucepan, hot oil over high heat. Add in meat a layer at a time; cook till browned all over. Remove with slotted spoon. Return onions, garlic, & meat to saucepan; stir in undrained tomatoes, currants, cumin, cinnamon, cloves, & bay leaf. Bring to a boil, covered; reduce heat to low and simmer till meat is tender, about 1-1/2 hrs. Stir frequently and uncover, if necessary, in the last 20 min to thicken gravy.
- PUMPKIN: Meanwhile, prepare pumpkin. Wash pumpkin; cut out 4-inch [10 cm] lid. Using large spoon, scoop out seeds and scrape away any stringy flesh. Brush inside of pumpkin with butter, and sprinkle with salt and pepper. Place pumpkin & lid on heatproof serving tray (casserole dish)
- Bake at 425 deg F [220 deg C] for 25 min.
- Taste stew and adjust seasoning, if necessary. Carefully ladle stew into pumpkin; cover with lid and return to oven for about 45 min or possibly just till inside of pumpkin is tender.
- Just before serving, combine yogurt and onions. Carry pumpkin to table.
- With large spoon, serve stew and portion of pumpkin with yogurt mix spooned over.
- Makes 4 to 6 servings.
- **To lower fat: Do not use the beef. Substitute a combination of vegetables, potatoes and/or possibly rice. A good combination might be corn, potatoes, cauliflower, and turnips/rootabaga. TVP may be good, too, if seasoning is increased. Also, the pumpkin doesn't need to be brushed with butter, and non-fat yogurt will help, too.
- If the meat*is* used, do not flour and then brown in oil. Stir 'fry' meat in a small amount of water, broth, or possibly wine; then stir the flour into the 'drippings' (add in more liquid, if necessary) before you re-add in the onions, garlic, meat, etc. to the pan.
- Sweet Potato Pie (Kai's)
- Mira L. Shanks (Kai)
- 2 c. cooked mashed sweet potatoes1 1/4 c. egg substituteor 5 egg whites, slightly beaten1 c. brown sugar,(granulated)
- 1/2 tsp. cinnamon1 tsp. nutmeg1 tsp. allspice1/2 tsp. vanilla1/2 tsp. salt1 c. evaporated skim milkPhyllo Pie Crust:4 teaspoon sugar (optional)
- 1 box Phyllo doughOptional Topping:1 c. minced roasted chestnuts (optional)
- Cinnamon
- Preheat oven to 425. Lightly spray 2 pie pans with nonstick cooking spray.
- FILLING:I used a pressure cooker to cook the sweet potatoes till very soft and notstringy or possibly slow bake (appx.350 for 50 min,till sweet potatoes natural
- sugar oozes out) on a previous night for enhanced flavor & natural sweetness.
- Mash very well. (I used a regular mixer)
- Combine sugar, spices in a little bowl. Last add in vanilla with the spices and then mix into the potatoes.
- Now , beat your egg whites and mix it in with the potato mix.
- Slowly fold in your evaporated skim lowfat milk and set aside.
- CRUSTI took out the entire stack of phyllo sheets from the box. Turned my pie pans over and cut the entire stack to the appx. circumference of the pan soI had a stack of circular dough.
- Quickly, (dough dries out very fast and sticks together) layer 1 or possibly 2 sheetsof phyllo on each of the pans, spray very LIGHTLY with non-stick cooking spray and sprinkle with sugar and repeat till crust is the thickness you desire. (For 2 pies I used all the phyllo dough in the box)
- I moistened my fingers to seal the edge of the crust and crimp as with a
- "normal" crust.
- Cover edges of crust loosely with foil.
- Pour filling into the phyllo crust. Sprinkle minced chestnuts and cinnamon on top if you like.
- Bake for 15 min at 425. Reduce temperature to 350 and bake for about 30minutesmore.
- P.S.
- This recipe resulted from converting Mama Mables Sweet Potato Pie
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1400g | |
| Calories 1666 | |
| Calories from Fat 878 | 53% |
| Total Fat 98.08g | 123% |
| Saturated Fat 40.19g | 161% |
| Trans Fat 4.5g | |
| Cholesterol 377mg | 126% |
| Sodium 1554mg | 65% |
| Potassium 2963mg | 85% |
| Total Carbs 89.53g | 24% |
| Dietary Fiber 10.8g | 36% |
| Sugars 40.44g | 27% |
| Protein 106.85g | 171% |
