Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•45 Min.Prep Time•1 Hr. 30 Min.Cook Time•

原料:
- 3 c. fresh butternut squash, peeled, seeded, cubed 1/2-in.
- 2 tsp. extra virgin olive oil
- 1/3 c. fresh red onions, peeled, diced
- 2 1/4 tsp. fresh jalapeno pepper, seeded, diced
- 1/4 c. fresh red bell pepper, seeded, diced
- 1 Tbsp. red quinoa, dry
- 1/4 c. canned low-sodium black beans, drained, rinsed
- 3 1/2 tsp. fresh oregano, chopped
- 2 1/2 Tbsp. sweetened applesauce
- 1/4 tsp. Kosher salt
- 2 Tbsp. fresh lime juice (optional)
- 3/4 c. low-fat granola, no fruit
说明:
- 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 1/2 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-in. 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.
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营养:
成分 | 数值 |
Calories | 97 |
Total Fat | 2g |
Saturated Fat | 1g |
Cholesterol | 0mg |
Total Carbs | 20g |
Fiber | 4g |
Protein | 2g |
Sodium | 115mg |