SUNCHOKE & BUTTERNUT MASH
Serves 6
Each serving is equal to one 5 A Day serving
Ingredients
2 lb butternut squash
1 lb sunchokes, scrubbed
1/4 cup butter
3 Tbsp skim milk
1 tsp orange peel, shredded
1/2 tsp salt
1/8 tsp ground black pepper
3 navel oranges, sliced for garnish
Preheat oven to 375º F.
Halve squash; place cut side down on a baking sheet along with whole sunchokes.
Bake 45 to 50 minutes, or until vegetables are tender when pierced with a fork.
(Or microwave quartered squash with ¼ cup water for 8 to 10 minutes and sunchokes, sliced, in ¼ cup water for 3 to 4 1/2 minutes.)
Scoop seeds from squash cavity; scoop out pulp into a large bowl (if desired, leave squash shells intact to use as serving containers).
Chop sunchokes (no need to remove peel); add to squash pulp.
Add butter or margarine, milk or cream, and orange peel.
Mash mixture on medium speed of electric mixer until blended; or process in food processor or blender in batches.
Spoon into squash shells if desired; garnish with orange slices.
Nutritional analysis per serving: Calories 200, Protein 4g, Fat 6g, Calories From Fat 23%, Cholesterol 13mg, Fiber 7g, Sodium 171mg.
Source: Frieda’s produce
|
