Распечатать
E-mail
 |
Ингредиенты
- 1 medium to large sugar pumpkin (also called a pie pumpkin) 4-5 pounds than regular ones
- 1 medium onion, chopped (about 1 cup)
- 1 glove garlic, minced
- 1 teaspoon kosher salt
- 1 teaspoons oil (canola, olive or grapeseed)
- 1 pound ground venison
- 2 teaspoons ground cumin
- 2 cups cooked quinoa
- 1/2 cup dried cherries
- 2 cups butternut squash, cubed
- Total Fat 2.1g
- Sugars 5.4g
View Full Recipe at This Mama Cooks!
%20Or%20check%20out%20reader%20Michelle%20D.'s%20recipe%20for%20Pan-Seared%20Scallops%20Pumpkin%20Risotto.%3C/p%3E%3Cp%3EPacking%20a%20nutritional%20wallop%3C/p%3E%3Cp%3ENot%20only%20is%20this%20Quinoa%20and%20Venison%20Stuffed%20Pumpkin%20delicious,%20it%E2%80%99s%20also%20good%20for%20you!%3C/p%3E%3Cp%3EQuinoa%20%E2%80%93%20Contains%20a%20balanced%20set%20of%20essential%20amino%20acids%20and%20is%20a%20good%20source%20of%20protein.%20Quinoa%E2%80%99s%20also%20a%20good%20source%20of%20dietary%20fiber,%20phosphorus,%20magnesium%20and%20iron.%20It%E2%80%99s%20gluten-free%20and%20considered%20easy%20to%20digest,%20too.%3C/p%3E%3Cp%3ECherries%20%E2%80%93%20According%20to%20the%20Cherry%20Marketing%20Institute,%20compared%20to%20other%20fruits,%20tart%20cherries%20have%20among%20the%20highest%20levels%20of%20disease-fighting%20antioxidants,%20and%20contain%2019%20times%20more%20beta%20carotene%20than%20blueberries%20or%20strawberries.%20There%E2%80%99s%20also%20some%20evidence%20that%20links%20cherries%20to%20many%20important%20health%20benefits%20from%20helping%20to%20ease%20the%20pain%20of%20arthritis%20and%20gout,%20to%20reducing%20risk%20factors%20for%20heart%20disease,%20diabetes%20and%20certain%20cancers.%3C/p%3E%3Cp%3EVenison%20%E2%80%93%20A%20super%20lean%20protein%20that%20is%20high%20in%20iron,%20but%20low%20in%20saturated%20fat.%20Venison%20is%20also%20a%20very%20good%20source%20of%20vitamin%20B12,%20providing%2060.0%25%20of%20your%20recommended%20daily%20value%20as%20well%20riboflavin%20(40.0%25%20of%20the%20RDV),%20niacin%20(38.0%25%20RDV)%20and%20vitamin%20B6%20(21.5%25%20of%20the%20RDV).%3C/p%3E%3Cp%3EButternut%20Squash%20%E2%80%93%20Not%20only%20is%20this%20squash%20high%20in%20dietary%20fiber,%20heart%20healthy,%20and%20has%20significant%20amounts%20of%20potassium,%20vitamin%20B6,%20and%20folate.%20But%20it%E2%80%99s%20also%20rich%20in%20phytonutrients%20and%20antioxidants,%20which%20may%20give%20it%20an%20anti-inflammatory%20effect.%3C/p%3E%3Cp%3EPumpkin%20%E2%80%93%20Full%20of%20fiber%20and%20vitamin%20A%20and%20low%20in%20calories.%3C/p%3E%3Cp%3EQuinoa%20and%20Venison%20Stuffed%20Pumpkin%3C/p%3E%3Cp%3EServes%208%3C/p%3E%3Cp%3EIngredients:%3C/p%3E%3Cp%3EDirections:%3C/p%3E%3Cp%3EPrepare%20quinoa%20per%20package%20instructions.%20Usually%201%20cup%20of%20dried%20quinoa%20equals%20three%20to%20four%20cups%20of%20cooked%20quinoa.%3C/p%3E%3Cp%3EPreheat%20oven%20to%20350%20deg%20F.%3C/p%3E%3Cp%3ECut%20the%20top%20off%20the%20pumpkin%20and%20remove%20strings%20and%20seeds.%20Put%20top%20aside.%20Reserve%20the%20pumpkin%20seeds%20for%20another%20use.%3C/p%3E%3Cp%3EPrick%20the%20cavity%20with%20a%20fork%20and%20rub%20with%201%20teaspoon%20salt.%3C/p%3E%3Cp%3ERub%20the%20outside%20of%20the%20pumpkin%20with%20the%20oil.%3C/p%3E%3Cp%3EPlace%20the%20pumpkin%20on%20a%20rimmed%20baking%20sheet%20and%20set%20aside.%3C/p%3E%3Cp%3EAdd%20ground%20venison,%20chopped%20onion,%20minced%20garlic%20and%20ground%20cumin%20to%20a%20heated%20saute%20pan.%20Cook%20until%20venison%20is%20browned.%3C/p%3E%3Cp%3ETurn%20off%20heat%20and%20add%20cooked%20quinoa,%20cherries%20and%20butter%20nut%20squash.%20Stir%20until%20evenly%20mixed.%3C/p%3E%3Cp%3EStuff%20pumpkin%20with%20the%20venison%20and%20quinoa%20mixture%20and%20cover%20with%20the%20lid%20to%20keep%20it%20moist.%3C/p%3E%3Cp%3EPlace%201/2%E2%80%B3%20water%20in%20the%20bottom%20of%20the%20rimmed%20baking%20sheet%20and%20place%20in%20the%20oven.%20(As%20it%20cooks,%20add%20more%20water%20to%20the%20pan%20as%20necessary%20to%20avoid%20sticking.)%3C/p%3E%3Cp%3EBake%20for%2045%20minutes%20to%20an%20hour%20until%20the%20pumpkin%20skin%20starts%20to%20%E2%80%9Cbubble%E2%80%9D%20and%20is%20tender.%20Do%20not%20over%20cook%20as%20the%20pumpkin%20will%20collapse.%3C/p%3E%3Cp%3ETo%20serve,%20cut%20pumpkin%20into%20wedges,%20giving%20each%20person%20a%20slice%20of%20pumpkin%20and%20the%20venison%20and%20quinoa%20stuffing.%20Or%20you%20can%20scoop%20the%20sides%20of%20the%20pumpkin%20while%20scooping%20out%20the%20venison%20and%20quinoa%20mixture.%20Make%20sure%20to%20mix%20in%20the%20pumpkin%20before%20serving.%3C/p%3E%3Cp%3ENutritional%20information%3C/p%3E%3Cp%3ECalories%20218%3C/p%3E%3Cp%3ECalories%20from%20Fat%2019%3C/p%3E%3Cp%3ETotal%20Fat%202.1g%3C/p%3E%3Cp%3ECholesterol%200mg%3C/p%3E%3Cp%3ESodium%20306mg%3C/p%3E%3Cp%3ETotal%20Carbohydrates%2033.9g%3C/p%3E%3Cp%3EDietary%20Fiber%205.9g%3C/p%3E%3Cp%3ESugars%205.4g%3C/p%3E%3Cp%3EProtein%2016.8g%3C/p%3E%3Cp%3EVitamin%20A%20457%25%3C/p%3E%3Cp%3EVitamin%20C%2025%25%3C/p%3E%3Cp%3ECalcium%207%25%3C/p%3E%3Cp%3EIron%2017%25%3C/p%3E%3Cp%3ENutrition%20Grade%20A%20from%20CalorieCount.%3C/p%3E%3Cp%3EWeight%20Watchers%20POINTS%20=%204%3C/p%3E%3Cp%3EThis%20Mama%E2%80%99s%20tips%3C/p%3E%3Cp%3EDo%20not%20use%20a%20regular%20pumpkin!%20Sugar%20pumpkins%20are%20sweeter%20and%20less%20stringy.%3C/p%3E%3Cp%3EYou%20can%20use%20ground%20lean%20beef,%20turkey%20or%20buffalo%20instead%20of%20venison.%20If%20you%20have%20a%20vegetarian%20in%20the%20family,%20leave%20out%20the%20venison%20and%20double%20the%20quinoa,%20squash%20and%20cherries.%20Or%20you%20can%20use%20BOCA%20ground%20crumbles%20instead%20of%20the%20venison.%3C/p%3E%3Cp%3EIf%20you%20can%E2%80%99t%20find%20dried,%20unsweetened%20cherries,%20use%20dried%20cranberries,%20chopped%20up%20dates%20or%20sliced%20up%20dried%20plums%20(prunes).%3C/p%3E%3Cp%3EInstead%20of%20quinoa,%20you%20can%20substitute%20farro,%20brown%20rice,%20whole%20wheat%20tabouli%20or%20wild%20rice.%3C/p%3E%3Cp%3EThis%20would%20make%20a%20wonderful%20%E2%80%93%20and%20dramatic%20%E2%80%93%20addition%20to%20your%20Thanksgiving%20meal.%3C/p%3E){kind=link}