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The Recipe Instructions |
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Ingredients
1 acorn or butternut squash
1 1/2 cup sliced onion
1 tsp safflower oil
1/4 cup dry sherry
4 red bell peppers, julienned
3 cloves garlic, minced
2 tsp ground coriander
2 tsp cumin
1 tsp dry mustard
1/2 cup nonfat plain yogurt
1/2 cup sour cream or half-and-half
1/4 cup minced parsley
1 cup cooked black beans
1 cup cooked brown rice
1/3 cup grated low-fat jack cheese
2 tbsp lemon juice
1 safflower oil, for coating pan
1/4 cup thinly sliced red bell pepper, for garnish
Directions
1. Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil.
Split squash in half and place, cut side down, on baking sheet, leaving in
seeds (moisture from seeds helps speed cooking process). Bake squash for 20
minutes.
2. While squash is baking, in a large skillet over medium-high heat, saute
onion in safflower oil and sherry until soft but not browned. Add red
peppers and garlic to saute and cook for 5 more minutes.
3. Mix sauteed vegetables with coriander, cumin, dry mustard, yogurt, sour
cream, parsley, beans, brown rice, cheese, and lemon juice. When squash is
baked, scoop out seeds and remove peel. Cube cooked squash and add to other
ingredients.
4. Lightly oil a large casserole dish and spoon mixture into it. Garnish
top with red pepper slices. Bake for 25 minutes.
NOTES : Besides being an excellent source of low-fat protein, the
reduced-fat cheeses and black beans in this recipe are a tasty combination.
They are paired with sauteed onions, red bell peppers, and yellow squash
for a colorful and delicious casserole that freezes well and makes a great
impromptu meal for family or guests. Be sure to examine the black beans
before cooking-wash them well under running water, removing stones and
broken beans. Recipe by: the California Culinary Academy
Servings: 8
Diet Martinique Casserole With Red Peppers And Black Beans Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a weight loss regime initially suggested by Barry Sears in a series of books, publications and an associated website. The Zone diet isn’t exactly a weight loss diet, however many zone diet followers believe that they really manage to lose weight by following it. The 'science' claimed for the Zone Diet is that if one can control the secretion of insulin and glucogen (both hormones), then your body releases eicosanoids (anti-inflamatory chemicals) which puts the body in a state of balance which is far more healthy than normal, which, not surprisingly, is known as 'the zone'. Sears holds the theory that a body that is in 'the zone' is much more efficient and, because of this, does not need to convert surplus energy to fat. The most interesting process of the zone system is to keep tight control over the ratio of carbs to proteins, and to ensure your diet has plenty of Omega 3 fish oils. Foods containing allyl sulfides ( includes pickled shallots, leeks and green onion) The onion and garlic family is rich in allyl sulphides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Although there is not much scientific proof obtainable, allyl sulfides are also thought by many researchers to reduce problems with blood circulation, arteriosclerosis and physical exhaustion. Foods containing allyl sulfides are also good for weight loss, so should be included in every weight loss regime. |