Central Valley Harvest Bake
Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.
Prep time: 90 minutes
What you need:
- 1¼ pounds butternut squash, cubed
- 1½ tablespoons red bell pepper, chopped
- 1¾ teaspoon jalapeño pepper, chopped
- 2½ tablespoons yellow onion, diced
- 5 tablespoons applesauce
- 5 tablespoons black beans, drained
- 3½ teaspoons fresh oregano
- 1/8 teaspoon kosher salt
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red quinoa (to be prepared according to package directions)
- ½ cup low-fat granola
Equipment and supplies:
- Cutting board
- Sheet pans
- Aluminum foil
- Measuring cups/spoons
- Pot for cooking quinoa
- Three large bowls
- 6x6-inch baking dish
What to do:
- Line two pans with foil.
- Preheat oven to 350°F.
- Combine cubed squash, chopped red pepper, and chopped jalapeño pepper in a mixing bowl. Toss with 2 tablespoons olive oil.
- Place squash mixture on a lined pan and roast in oven for 20 minutes.
- In a separate bowl, toss chopped onion with 1 tablespoon olive oil.
- Spread onions on second lined pan and roast in oven for 10 minutes.
- While vegetables are roasting, prepare 2 tablespoons quinoa according to package directions. Set aside.
- In large bowl, combine quinoa, applesauce, black beans, oregano, and salt.
- When cool, add squash mixture and onions to the bowl. Toss lightly.
- Place into the baking dish.
- Top with granola.
- Bake in oven for 20 minutes, or until granola is slightly browned.
Nutritional analysis (per serving):
- 170 calories
- 3g protein
- 8g fat
- 1g sat. fat
- 23g carbohydrate
- 4g fiber
- 0mg cholesterol
- 90mg sodium
- 7g sugars
Serving size: 1/2 cup
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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