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Saturday, December 27 2014

    Nonstick cooking spray
2 1/2   pounds   butternut squash, peeled, seeded, and cut into chunks
5    tablespoons   butter, softened
1/4   cup   grated Parmesan cheese
1    teaspoon   salt
1/2   teaspoon   ground black pepper
1    pound   sweet Italian sausage or lean ground beef (85%)
1    tablespoon   olive oil
1      medium onion, chopped
1    8 ounce   package sliced fresh mushrooms
3    cloves  garlic, minced
1    cup   reduced-sodium beef broth
1/2   28 ounce can  crushed tomatoes (about 1 1/2 cups)
1    tablespoon   snipped fresh or 1 teaspoon dried rosemary
1    teaspoon   Worcestershire sauce
1    cup   frozen peas and carrots
    Shaved Parmesan cheese (optional)
    Sliced green onion (optional)
Preheat the oven to 425 degrees F. Lightly coat six 10 to 12-ounce individual casseroles with nonstick cooking spray.
In a 6-quart Dutch oven cook squash in lightly salted boiling water, covered, for 15 to 17 minutes or until tender when pierced with a fork. Drain; return to Dutch oven. Mash with butter, Parmesan, 1/2 teaspoon salt, and 1/4 teaspoon pepper; set aside.
In a large skillet cook sausage over medium-high heat, breaking up with the back of a wooden spoon until no longer pink. Transfer meat to a colander; drain well. Wipe out skillet with a paper towel.
In the skillet, heat oil over medium-high heat. Add onion and mushrooms; cook, stirring occasionally, until tender, about 4 to 5 minutes. Add garlic; cook 2 minutes more. Stir in broth, crushed tomatoes, rosemary, and Worcestershire sauce. Bring to boiling; reduce heat to medium and simmer until thickened, about 5 minutes. Stir in meat, peas and carrots, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook 2 minutes. Divide mixture among prepared dishes. Spread top with butternut squash. Place on a large baking sheet.
Bake, uncovered, for 15 to 20 minutes or until top is lightly browned. If desired, top with shaved Parmesan and sliced green onion. Makes 6 servings.

Per Serving: cal. (kcal) 372, Fat, total (g) 20, chol. (mg) 51, sat. fat (g) 10, carb. (g) 35, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 9, pro. (g) 19, vit. A (IU) 22157.14, vit. C (mg) 50.78, Thiamin (mg) 0.46, Riboflavin (mg) 0.38, Niacin (mg) 6.12, Pyridoxine (Vit. B6) (mg) 0.66, Folate (µg) 84.67, Cobalamin (Vit. B12) (µg) 0.92, sodium (mg) 1146, Potassium (mg) 1223, calcium (mg) 191.84, iron (mg) 3.78, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 12:36 pm   |  Permalink   |  0 Comments  |  Email

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