Tag Archives: Squash

Diet Nutritional

The Diet Nutritional Plan: How to Roast Vegetables Like a Pro

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If you know how to roast vegetables, you’ll be able to make them taste as if they have been fried. I’ll jump right to it. Here are the simple steps:

1. Pick your vegetable. It should be solid ex: Asparagus, Beans, Brussels Sprouts, Peppers, Onions, Root Vegetables, Squash, etc.

2. Cut the vegetables into uniform pieces, that are some what thick.

3. Preheat the oven at 400 degrees.

4. Spray a pan lightly with PAM spray.

5.  Lay the vegetables on the pan, in a single layer.

6. Roast the vegetables for 10 minutes.

7. Flip the vegetables and put back on a single layer.

8. Cook the vegetables for an additional 10 minutes, til brown.
Continue reading The Diet Nutritional Plan: How to Roast Vegetables Like a Pro →

Diet Nutritional

Linguine with Butternut Squash, Spinach, and Mussels

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Diet Nutritional Stats Linguine with Butternut Squash, Spinach and Mussels
Serving Size 438 g
Amount Per Serving
Calories 460 Calories from Fat 96
% Daily Value
Total Fat 10.7g 16%
Saturated Fat 1.8g 9%
Cholesterol 51mg 17%
Sodium 613mg 26%
Total Carbohydrates 57.4g 19%
Dietary Fiber 7.9g 32%
Sugars 5.4g
Protein 30.9g
Vitamin A 353% Vitamin C 92% Iron 67% Calcium 17%
  1. 4 cups 3/4-inch cubes peeled butternut squash (about 1 pound)
  2. 2 tablespoons extra-virgin olive oil, divided, plus additional for drizzling
  3. 1/2 cup dry white wine
  4. 2 large shallots, chopped
  5. 2 large garlic cloves, minced
  6. 1/2 teaspoon dried crushed red pepper
  7. 2 pounds mussels, scrubbed, debearded
  8. 1/2 cup bottled clam juice
  9. 8 ounces whole wheat linguine
  10. 2 5-ounce packages fresh baby spinach leaves

Preheat oven to 400°F. Place squash cubes on rimmed baking sheet. Sprinkle with salt and pepper, then spray with PAM spray. Roast 10 minutes. Turn squash over; continue roasting until tender, about 20 minutes longer. Let stand at room temperature.

Bring wine, shallots, garlic, and crushed red pepper to boil in large skillet. Add mussels; cover and cook until mussels open, 2 to 3 minutes (discard any mussels that do not open). Transfer mussels to large bowl. Cover liquid in skillet and set aside. Remove mussels from shells; discard shells. Pour clam juice and any accumulated juices from mussels into liquid in skillet. Bring to boil; reduce heat to medium and simmer until reduced to 1/2 cup, about 5 minutes. Whisk in 2 tablespoons oil. Cover; set aside.

Meanwhile, cook linguine in large pot of boiling water until tender but still firm to bite, stirring occasionally.

Using tongs, transfer pasta to skillet with juices, reserving pasta cooking liquid in pot. Add mussels and squash to skillet; toss. Add spinach to pasta cooking liquid; let stand 1 minute to wilt. Drain spinach.

Divide wilted spinach among 4 wide shallow bowls. Divide linguine, squash, mussels, and sauce among bowls.

Diet Nutritional

Quinoa with Winter Squash and Carrot Stew

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Diet Nutritional Stats Quinoa with Moroccan Winter Squash and Carrot Stew
Serving Size 261 g
Amount Per Serving
Calories 135 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 179mg 7%
Total Carbohydrates 27.2g 9%
Dietary Fiber 4.6g 18%
Sugars 4.5g
Protein 4.7g
Vitamin A 232% Vitamin C 39% Iron 12% Calcium 6%
  1. 1 cup chopped onion
  2. 3 garlic cloves, chopped
  3. 2 teaspoons Hungarian sweet paprika
  4. 1/2 teaspoon ground black pepper
  5. 1/2 teaspoon ground coriander
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon turmeric
  8. 1/2 teaspoon ground ginger
  9. 1/2 teaspoon cayenne pepper
  10. Pinch of saffron
  11. 1 cup water
  12. 1 14 1/2-ounce can diced tomatoes, drained
  13. 2 tablespoons fresh lemon juice
  14. 3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
  15. 2 cups 3/4-inch cubes peeled carrots

Quinoa

  1. 1 cup quinoa
  2. 1/2 cup finely chopped onion
  3. 1/4 cup finely chopped peeled carrot
  4. 2 garlic cloves, minced
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon turmeric
  7. 2 cups water
  8. 1/2 cup chopped fresh cilantro, divided
  9. 2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.