1 cup reduced-sodium
chicken broth
1
⁄4 teaspoon cloves
2 acorn squash (about 3
1
⁄2
lbs.), washed, cut into
halves, and seeds
removed
2 teaspoons margarine or
butter
1 medium onion, chopped
1 medium apple, peeled,
cored, and chopped
2 tablespoons fat-free egg
substitute
1
⁄4 cup seasoned bread
crumbs
2 teaspoons margarine or
butter, melted
Spray 1-quart casserole dish with no-stick cooking
spray.
Place broth and cloves in large skillet or Dutch
oven. Add squash, cut side down. Bring to a boil.
Reduce heat to medium-low. Cook, covered, 15 to
25 minutes, or until squash is soft. Remove squash;
cool slightly. Scoop out pulp. Set aside.
Meanwhile, melt 2 teaspoons margarine in nonstick
skillet over medium heat. Add onion. Cook and stir
about 1 minute. Add apple. Cook and stir 3 to
4 minutes longer, or until onion is tender.
Place squash in large bowl. Beat on Speed 4 for
15 to 20 seconds, or until broken up. Add egg
substitute. Beat on Speed 5 about 30 seconds, or
until smooth. Add onion mixture. Beat on Speed 2
about 15 seconds, or until combined. Spoon squash
mixture into casserole dish.
Combine bread crumbs and 2 teaspoons melted
margarine in small bowl. Beat on Speed 1 about
15 seconds, or until blended. Sprinkle evenly over
squash. Bake at 350°F for 25 to 35 minutes, or until
thoroughly heated.
Yield: 6 to 8 servings (about
1
⁄2 cup per serving).
Per serving: About 124 cal, 3 g pro, 24 g carb,
3 g total fat, 1 g sat fat, 2 mg chol, 260 mg sod.
a~b
QQQQQQQQQQQ s QQQQQQQQQQQ
SQUASH AND APPLE BAKE
15
To Next Page
Loading...
