Recipe: Harvest Bake
First place vegetable recipe from "Recipes for Healthy Kids Cookbook for Homes" provided by the USDA's Team Nutrition.
- 3 cups fresh butternut squash, peeled, seeded, cubed ½ inch
- 2 tsp extra virgin olive oil
- 1/3 cup fresh red onions, peeled, diced
- 2 ¼ tsp fresh jalapeno pepper, seeded, diced
- ¼ cup fresh red bell pepper, seeded, diced
- 1 Tbsp red quinoa, dry
- ¼ cup canned low-sodium black beans, drained, rinsed
- 3 ½ tsp fresh oregano, chopped
- 2 ½ Tbsp sweetened applesauce
- ¼ tsp kosher salt
- 2 Tbsp fresh lime juice (optional)
- 3/4 cup low-fat granola, no fruit
- Preheat oven to 350 °F.
- In a large bowl, toss squash in 1 tsp olive oil. Spread onto a large baking sheet sprayed with nonstick cooking spray. Roast in oven at 350 °F for 30 minutes or until tender and lightly brown around the edges. Remove and keep warm.
- In a small bowl, toss onions, jalapeno peppers, and red peppers with remaining olive oil. Spread vegetables evenly onto a baking sheet sprayed with a nonstick cooking spray and roast in oven at 350 °F for 15 minutes or until tender and lightly brown around the edges. Check the vegetables often, they will brown very quickly. Remove and keep warm.
- Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and ½ cup water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of quinoa and water.
- In a large bowl, combine squash, black beans, quinoa, and oregano.
- Mix in applesauce, salt, and optional fresh lime juice.
- Add onions, jalapeno peppers, and red peppers. Mix well.
- Pour mixture into an 8" x 8" nonstick baking pan. Press gently to pack. Sprinkle granola evenly over the top of mixture. Bake for 30 minutes at 350 °F. Granola should be lightly browned. Serve hot.
Preparation Time: 45 minutes Cooking Time: 1 hour 30 minutes Amount: Makes six 1/2 cup servings (1/2 cup provides 3/8 cup red/orange vegetable and 1/8 cup other vegetable).
Nutrients Per Serving:
Calories 97, Protein 2 g, Carbohydrate 20 g, Dietary Fiber 4 g, Total Fat 2 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 8912 IU (479 RAE), Vitamin C 19 mg, Iron 1 mg, Calcium 44 mg, Sodium 115 mg.