Healthy Recipes
Cheesy Squash & Cornmeal Casserole
This side dish will appeal to everyone in the family. As a low carber, watch your serving size, but enjoy this nutritious veggie-added alternative to rice or potatoes.
Time to table: 30 minutes
Serves: 6
Healing Nutrient Spotlight
Good source of calcium, thiamin, and folate
Ingredients*
1 T. olive oil
2 tsp. butter
1 cup grated squash, any kind
1/2 medium onion, diced
2 T. fresh parsley, chopped fine
1 tsp. sea salt
1/2 tsp. pepper
3/4 cup cornmeal
3/4 cup cold water
2 1/4 cups chicken broth
*Choose organic ingredients for optimum nutrition.
Preparation
In a covered saucepan, start heating chicken stock and salt. While the broth is heating, warm the olive oil in a skillet on low heat and add diced onions stirring and cooking until the onions are softened. Then add the squash, parsley, and pepper and cook for about 5 more minutes, stirring frequently. If the vegetables start to stick, add a little bit of water while stirring. Remove from heat, add the butter and stir it in to mix with the vegetables. Cover and set aside.
In a small bowl, mix cornmeal and cold water. Once the chicken stock comes to the boil, slowly pour in cornmeal and water mixture while stirring well. Cook for 5 minutes, stirring continuously so cornmeal won’t stick. Cover and cook on low heat for about 5 minutes stirring occasionally to cook it down to a cream of wheat-type consistency. When the cornmeal is ready, stir in the sautéed vegetables and mix well.
Pour the cornmeal and vegetable mix into a small casserole dish and top with grated Pecorino (sheep’s milk) Romano. Put under the broiler in your oven for 2 or 3 minutes to melt the cheese. Remove from oven, allow to cool a bit, and enjoy! This recipe can be made with grits as well. Just follow package instructions for grits preparation after cooking vegetables and go from there.
Nutrition
150 calories, 7 g protein, 15 g carbohydrates, 7 g fat, 3 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 11 mg cholesterol, 2 g fiber,
250 IU vitamin A, .15 mg thiamin, .10 mg riboflavin, 1.11 mg niacin, 40 mcg folate, 6 mg vitamin C, 100 mg calcium, 1.58 mg iron, 13 mg magnesium, 155 mg potassium, 1.46 mcg selenium, 535 mg sodium, .21 mg zinc
[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]
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Tags: casserole, cheese, cornmeal, squash
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