Butternut Squash With A Boost

 

This week one of my on-line shopping orders came with 2 free butternut squash, an unexpected bonus. On the same day I also received some coconut oil for testing purposes so I thought I would put them to good use together in a recipe. The result? Scrummy stuffed roasted squash bursting with flavour and nutrients with a boost from a great new oil. The stuffing was made

with quinoa, pepper/capsicum, tomatoes, herbs and a handful of pine nuts. I cooked the quinoa from scratch but if you wish to speed things up then you can use a sachet of ready-cooked quinoa (there are lots of variations and brands to choose from – some plain and some flavoured). Those looking for an extra protein boost could sprinkle with a little grated or crumbled cheese if liked, and if you wish to reduce the fat then omit the pine nuts. I served simply with a salad and did eat the skin (many don’t) – your choice!

STUFFED ROASTED BUTTERNUT SQUASH

Ingredients

METRIC/US

1 medium or 2 small butternut squash

2 tsp coconut or olive oil

salt and freshly ground black pepper

2 tsp dried oregano

100 g/1/2 cup quinoa

1 red pepper/capsicum, cored and chopped

1 small onion, peeled and chopped

1 clove garlic, crushed

6 cherry tomatoes, halved

small handful pine nuts

chopped fresh basil or parsley to garnish

 

Method

1.  Heat the oven to 200 C/400 F/gas mark 6. Halve the butternut squash, scoop out the seeds and core the flesh with a sharp knife.
2.  Arrange the two (or four) halves on a baking tray, drizzle with a little of the melted coconut oil or olive oil and season with salt and pepper to taste. Sprinkle with the oregano. Bake in the oven for 40 minutes.
3.  Meanwhile, cook the quinoa in boiling water, according to the packet instructions until tender, usually about 10-15 minutes. Drain and reserve.
4.  Take the squash out of the oven, add the onion, chopped pepper/capsicum, garlic and tomatoes to the tray alongside the squash, drizzle with the remaining oil and cook for a further 10 minutes.
5.  Meanwhile, mix the quinoa with the pine nuts and salt and pepper to taste. 
6.  Remove the tray from the oven, add the onion, pepper/capsicum, garlic and tomato mixture to the quinoa and mix well. Spoon into the butternut squash halves. Return to the oven for 10 minutes. Serve hot sprinkled with chopped basil or parsley.

SERVES 4 (GENEROUSLY)

WLS PORTION: 1/2

V suitable for Vegetarians

 

CALORIES PER PORTION: 240 

PROTEIN: 6.9g

CARBOHYDRATE: 33.5g

FAT: 9.2g

 

Image courtesy of http://www.proteinworld.com/recipes