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Posts Tagged ‘beta-carotene’

  1. Roasted Kabocha Squash Gnocchi with Bolognese Sauce

    March 30, 2011 by erinRD

    When I received a Kabocha squash from my organic produce delivery last week, I was excited to make a recipe with it! Since I love squash – especially butternut squash! I found an interesting way to use up this squash over at Jen’s Tiny Urban Kitchen site and I immediately got to work on this dish!

    Kabocha Squash Gnocchi
    Adapted from Tiny Urban Kitchen

    1 kabocha squash
    1 Tablespoon olive oil
    salt and pepper, to taste
    2 eggs
    Salt
    2 cup all-purpose flour
    1 Tablespoon butter

    Directions:
    1. Preheat oven to 350°. Cut squash in half, slather the flesh with olive oil, and place the halves (facedown) in a baking pan.


    2. Bake until soft, about 1 hour.
    3. Remove from oven and, when cool enough to handle, scoop out the flesh.


    4. Transfer to a large bowl, add eggs, and mash together with a potato masher. Season to taste with salt, then work in flour to form a thick, soft dough.


    5. Take about a teaspoon portion of dough and make a loose ball and then smash down a little. Add extra flour if necessary.


    6. At this point, you can freeze or refrigerate the gnocchi for future use or pan fry it.
    7.  To pan fry, heat up a small amount of butter in a skillet over medium to medium-high heat.  Pan fry the gnocchi on one side for a few minutes until the edges are brown.  Flip over, and fry on the other side until browned.


    8. Top with Bolognese sauce (recipe below)! Or you can simply top with some olive oil and thyme. Yum! Serves 4.

    Bolognese Sauce
    Adapted from Ina Garten

    1 lb lean ground sirloin
    4 cloves minced garlic
    1 onion, diced
    1/2 Tablespoon dried oregano
    1/4 tsp crushed red pepper flakes
    2 Tablespoons tomato paste
    1 1/4 cups dry red wine, divided
    1 (15 ounce) can crushed tomatoes
    kosher salt and ground black pepper, to taste
    1/4 tsp ground nutmeg
    1/4 cup chopped fresh basil leaves, lightly packed
    1/2 cup freshly grated Parmesan cheese

    Directions:
    1. Add the sirloin to a large skillet over medium-high heat. Cook, crumbling the meat with a wooden spoon, 5-7 minutes, until the meat has started to brown and is no longer pink. Drain grease, if any.


    2. Stir in the garlic, onion, red pepper flakes, oregano, and tomato paste and cook for 1 more minute, or until fragrant.
    3. Pour 1 cup of the wine into the skillet and stir to scrape up any browned bits. Add the tomatoes and salt and pepper to taste, stirring until combined. Bring to a boil, lower heat, and simmer 10-15 minutes.


    4. Add the nutmeg, basil, and remaining 1/4 cup wine. Simmer for 8 to 10 minutes, stirring occasionally until thickened. Serve with Parmesan cheese and toss well. Serves 4.

    Nutrition Notes: Kabocha squash is a Japanese winter squash. This squash is loaded with beta carotene, iron, potassium and vitamin C!

    Taste Test: This was such a delicious alternative to pasta — but much more work! Definitely a weekend meal. It is sweeter than butternut squash and it has a beautiful orange color that the pictures here don’t do justice.

    Enjoy!!


  2. Curried Butternut Squash Lentil Soup

    February 3, 2011 by erinRD

    Snow Day #2 here in Chicago. I literally can’t get my car out of the garage with the 6 foot snow drifts. Hopefully someone comes down the alley with a plow on their truck or a lot of people are going to continue to be stuck at home.

    Here is our front door. The snow drifts are insane!

    Even thought I am tired and sore from shoveling like a crazy woman yesterday (see pic above), I ran 3.5 miles today on the treadmill. :) Go me!

    Have you noticed? I am loving a warm bowl of soup lately… I warned the husband – get ready for a lot of soup! Luckily he is not picky.

    Curried Butternut Squash Lentil Soup
    Adapted from Eat Live Run

    1 butternut squash (about 3 lbs)
    2 Tablespoon extra virgin olive oil, divided
    salt and pepper to taste
    1 medium sized yellow onion, chopped
    1 T fresh ginger, minced
    2 cloves garlic, minced
    1 15-oz can fire roasted diced tomatoes
    1 cup lentils, dry
    4 cups chicken or vegetable stock, low sodium
    2 teaspoons curry powder
    1/4 teaspoon cayenne (or to taste)
    cilantro to garnish

    Directions:
    1. Cut your butternut squash in half and drizzle with 1 Tablespoon olive oil, salt and pepper. Place on a baking sheet.
    2. Roast in a 400 degree oven until soft – about an hour, depending on how big your squash is.


    3. Heat the remaining 1 Tablespoon of olive oil in a large saucepan over medium high heat. Once hot, add the onion and saute for about five minutes, until the onion is soft and translucent.
    4. Add the ginger and garlic and continue to cook for three more minutes, stirring often. Add the squash.
    5. Add the can of diced tomatoes, lentils, chicken stock, cayenne and curry powder. Bring to a boil. Reduce heat and simmer for twenty minutes, until lentil are cooked through.
    6. Top bowls with fresh chopped cilantro right before serving.

    Nutrition Notes: Butternut squash is technically a fruit since it contains seeds and it’s loaded with fiber, potassium, vitamin B6 (essential for the proper functioning of both the nervous and immune systems), and folate. The orange color indicates its presence of carotenoids, shown to protect against heart disease. I’m sure you’ve heard of beta-carotene, which is in carrots as well. Your body automatically converts beta-carotene to vitamin A and this vitamin is identified to protect against breast cancer and age-related macular degeneration. Additionally, in a 1-cup serving you get nearly half the recommended daily dose of antioxidant-rich vitamin C. Load it up!

    Taste Test: If you like curry and Thai food, you’ll love this soup. The butternut squash chucks were a delicious sweet addition to the other flavors and the lentils added a great texture to the soup.