Stuffed autumn squash with carrot couscous
Millet or whole wheat rolls with goat cheese
Vanilla ice cream with cranberry-caramel sauce
Sauvignon blanc, beer or cider
The appeal of meatless meals has extended well beyond those who are committed vegetarians. Many people now incorporate vegetable- and grain-based menus into their repertoire.
Typically lighter, fresher and more vibrant than a protein-centered meal, meatless options bring a measure of balance and variety.
The following menu relies on autumn’s bounty, replacing meat with colorful vegetables. To ensure speedy preparation, several time-saving elements are put to work. The microwave oven renders squash tender in minutes rather than the hour needed in a conventional oven. And quick-cooking couscous is used in the filling instead of wild rice or other grains that take far longer to cook. Bakery rolls merit a slice of goat cheese for added protein.
AUTUMN SQUASH STUFFED WITH CARROT COUSCOUS
Preparation time: 20 minutes
Cooking time: 20-25 minutes
Yield: 4 servings
Squash:
2 acorn or delicata squash
3 tablespoons each: whipping cream, carrot juice, see note
1 tablespoon pure maple syrup
Salt, ground red pepper to taste
Filling:
3/4 cup couscous
1/2 teaspoon each: ground ginger, ground red pepper
Salt to taste
1 cup carrot juice, heated to simmering
1 tablespoon olive oil
1 leek, trimmed, sliced
1 red bell pepper, diced
3 tablespoons pine nuts
1 can (15 to 16 ounces) garbanzo beans, rinsed, well drained
1 cup fresh corn kernels, if available
2 cups fresh spinach leaves, finely minced
1 tablespoon minced fresh mint
1. Halve squash crosswise; scoop out seeds and spongy membrane. Cut a thin slice from bottom of each half so they stand upright. Arrange squash on a large microwave-proof plate. Combine cream, carrot juice, maple syrup, salt and red pepper in a small dish. Spoon into cavities of squash halves. Cover tightly with plastic wrap. Microwave on high power (100 percent) 6 minutes. Uncover; poke inside of squash several times with fork. Replace plastic and return to microwave. Cook on high power until tender, 4 to 9 minutes longer. Let stand 2 minutes.
2. Meanwhile, for filling, combine couscous, ginger, red pepper and salt in medium bowl. Pour hot carrot juice over; cover and let stand 8 to 10 minutes. Heat oil in a large skillet over high heat. Add leek, bell pepper and pine nuts. Cook, stirring, until vegetables are tender and begin to brown at edges, 6 to 7 minutes. Add garbanzo beans and corn, if using; heat through. Remove from heat. Stir in spinach and mint; season to taste. Spoon into squash halves, mounding generously.
Note: Fresh carrot juice is available in some supermarkets and natural food stores. Canned may be used in its place.
Nutrition information per serving:
Calories …… 575 Fat …………. 13 g Cholesterol .. 15 mg
Sodium …… 80 mg Carbohydrates .. 105 g Protein ……. 19 g
CRANBERRY CARAMEL SAUCE
Preparation time: 5 minutes
Cooking time: 3 minutes
Yield: 3 servings
1 cup fresh cranberries
3 tablespoons water
1/2 cup caramel or butterscotch ice cream topping
1 teaspoon bourbon, optional
1/2 teaspoon pure vanilla extract
1. Combine cranberries and water in a 4-cup microwave-safe dish. Cook on high power (100 percent) until berries are soft, 2 minutes.
2. Stir in caramel sauce. Cook on high power until hot, 45 to 60 seconds. Stir in bourbon and vanilla. Serve over ice cream, cake or pudding.
Nutrition information per serving:
Calories …… 160 Fat …………. 0 g Cholesterol .. 0 mg
Sodium ….. 190 mg Carbohydrates .. 41 g Protein ……. 1 g
