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Ингредиенты
- 1 x kabocha squash - (3 1/2 to 4 lbs) see * Note
- Â Â Nonstick cooking spray
- 1 Tbsp. coriander seeds
- 1/2 tsp cumin seeds
- 1 tsp salt divided
- 1 c. plain nonfat yogurt
- 1/2 c. low-fat lowfat sour cream
- 1 sm zucchini grated
- 1 x garlic clove chopped
- Â Â Freshly-grnd black pepper to taste
Инструкции
- * Note: Kabocha squash is a Japanese variety of winter or possibly hard-shell squash which has a full, sweet flavor. When choosing a kabocha squash, pick one which is heavy for its size with no soft spots.
- Heat the oven to 425 degrees.
- Cut the squash in quarters. Scoop out the seeds and place the squash pcs cut-side up on a baking pan. Spray the squash with nonstick cooking spray. Combine the coriander, cumin seeds and 1/2 tsp. of salt in a spice grinder; grind to a coarse texture. Sprinkle half the spice mix over the squash.
- Roast the squash till it is tender and browned around the edges, about 1 hour.
- Combine the yogurt, lowfat sour cream, zucchini, garlic, the remaining 1/2 tsp. of salt and pepper to taste. Spoon the tzatziki sauce over the roasted squash. Sprinkle with the remaining spice mix.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 121g | |
| Recipe makes 4 servings | |
| Calories 104 | |
| Calories from Fat 71 | 68% |
| Total Fat 8.06g | 10% |
| Saturated Fat 4.63g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 23mg | 8% |
| Sodium 636mg | 27% |
| Potassium 232mg | 7% |
| Total Carbs 5.66g | 2% |
| Dietary Fiber 0.9g | 3% |
| Sugars 4.36g | 3% |
| Protein 3.3g | 5% |
