|
Recipe Week #
6
STUFFED DELICATA SQUASH
Weekly
recipes and ingredients are on display
at Ellsworth Hannaford (shown) and
Trenton Marketplace IGA. |
Delicata
squash is an oblong yellow winter squash with
green stripes. The succulent flesh tastes
like a cross between sweet potato and butternut
squash. Delicata is an excellent source of
potassium, iron, and Vitamins A and C. If
not available, try acorn squash. If
well-scrubbed, the skins of both these squashes
may be eaten for even more fiber!
-
2
medium-sized Delicata or Acorn squashes,
scrubbed
-
2 cups
broccoli, chopped
-
2 cups
carrots, peeled and cut into coins
-
2
onions, quartered
-
2 cups
sugar snap peas
-
12
ounces boneless chicken breast *
-
1
teaspoon minced fresh ginger
-
2 garlic
cloves, finely chopped
-
½
teaspoon chili powder
-
¼ cup
white wine
-
2
tablespoon soy sauce
-
2
tablespoons sesame oil
-
½ cup
flour
-
2
teaspoon canola oil
In a medium
bowl, whisk together the white wine, soy sauce,
sesame oil, chili powder, garlic and fresh
ginger. Cut the chicken breast into fingers and
marinate in the mixture for at least 30 minutes
or longer. Scrub the squash and cut in half.
Scoop out the seeds and stringy parts. Prick the
insides with a fork, season with sea salt and
fresh pepper. Bake the squash on a sheet pan in
a 400 degree oven until soft, about 30 to 40
minutes.
Wash the
remaining vegetables and cut them into pieces.
Set aside.
Drain the
chicken pieces, reserving the marinade. Dredge
the chicken pieces in the flour.
In a large
sauté pan, heat the canola oil. Brown the
chicken pieces and then finish baking them in
the 400 degree oven, about 10 minutes. Deglaze
the sauté pan with the remaining marinade. Add
the vegetables, carrots first, and cook until
they are fork tender. Add the chicken fingers to
the mixture and toss well. Spoon the chicken and
vegetables into the baked squash half and serve.
Makes four servings.
Nutritional analysis per serving: 401
calories, 27 grams protein, 50 grams
carbohydrates, 11 grams fat (0 grams trans fat),
709 mg. sodium, 9 grams fiber.
*
Vegetarian note: tofu may replace the chicken
for a vegetarian dish.
Cheryl
Wixson’s Kitchen is a non-profit organization
dedicated to teaching people the joys and
benefits of healthy eating and cooking utilizing
regional products while supporting a sustainable
environment. For more recipes, visit our
website at:
www.cherylwixsonskitchen.org
Lose and
Win is sponsored by Healthy Hancock, a
coalition of organizations working together
to improve the health of residents in
Hancock County. |
|
|
45 Lose
and Win teams have reached the half way
point in the 10 week program in Hancock
County to lose weight and become healthier.
They have accumulated a loss of 2,144
pounds, over a ton!!
The “Southeast Shedders” from Deer Isle won
the “Victory Stick” for week #5.
The “Skinny Bees” came in second. The "Slim
Downs" and the "Quantum Queens" came in
third. |
|
