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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.

 

"You know, when you get your first asparagus, or your first acorn squash, or your first really good tomato of the season, those are the moments that define the cook's year. I get more excited by that than anything else."
-Mario Batali, Chef

The refrigerator light goes on...

Roasted acorn squash is fantastic and so versatile. It makes the perfect side dish but this is a simple and delicious way to get everything good for you in a main course. Beans, veggies, high fiber, great vitamins... You won't even know that it's good for you.

Monterey Jack Cheese

Legend has it that this cheese was so named because the Monterey dairyman David Jacks produced the cheese and shipped it to San Francisco in the late 1800s. It is a high-moisture, young, mild cheese that melts well. The soft flavor is a perfect complement to spicy Southwestern, Tex-mex and Mexican dishes.

There are lower fat versions made with skim or part skim milk. I have found these to be excellent products with the same creamy taste and melting properties.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol


 

Roasted Southwestern Acorn Squash



Servings = 2 | Serving size =1 filled squash

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 large acorn squash (halved and seeded)
1 tsp olive oil
1 clove garlic (minced)
1 small onion (diced)
1 rib celery (diced)
1 small carrot (peeled and diced)
1 15 ounce can no salt added black beans (drained and rinsed)
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 tsp salt
fresh ground black pepper (to taste)
1 small red bell pepper (seeded and diced)
1/4 cup cilantro leaves
3 ounces Monterey jack cheese (shredded)

Preheat the oven to 375F. Place the acorn squash halves cut side down on a cookie sheet or a large skillet and roast in the oven for about 30 minutes until tender.

While the squash is roasting place the olive oil in a large skillet over medium-high heat. Add the garlic and onions and cook for about 3 - 4 minutes. Add the celery and carrots and cook for another 3 - 4 minutes.

Add the black beans, cumin, chili powder, salt, pepper and diced red pepper. Toss well and cook for about 3 - 4 minutes. Remove from the heat until the squash are finished roasting.

When the squash is roasted spoon the black bean mixture equally into the halves. Top the squash with the shredded cheese and return to the oven for about 5 - 10 minutes until the cheese is melted.

Nutrition Facts

Serving size = 1 filled squash

Servings = 2

.

Amount Per Serving

Calories 462 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 7g 33%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 27mg 9%
Sodium 583mg 24%
Total Carbohydrates 65g 22%
    Dietary Fiber 18g 71%
    Sugars 6g  
Protein 27g  
Vitamin A 149% Vitamin C 41%
Calcium 44% Iron 30%
Vitamin K 21 mcg Potassium 1579 mg
Magnesium 190 mg