SQUASH RECIPES: Pork, Fennel and Squash Stew . . . Sweet Dumpling Squash Stuffed with Sausage
By: Herald Staff Report,
Pork, Fennel and Squash Stew
1 tablespoon olive oil
1½ pounds lean, boneless pork loin, trimmed of fat and cut into ¾-inch cubes
1 medium onion, coarsely chopped
1 leek, halved and coarsely chopped (white and light green portions only)
1 clove garlic, minced
2 carrots, sliced
2 small to medium fennel bulbs, trimmed and coarsely chopped
½ red bell pepper, chopped
½ teaspoon pepper
½ teaspoon rubbed sage
¼ teaspoon salt
1/8 teaspoon cayenne pepper
1/8 teaspoon paprika
1/8 teaspoon ground nutmeg
1 14.5-ounce can no-salt-added diced tomatoes
1 cup fat-free reduced-sodium chicken broth
½ cup dry red wine
½ medium winter squash, seeded, peeled and cut into ¾-inch cubes (about 2 cups cubes)
4 teaspoons cornstarch
Spray a Dutch oven with nonstick spray coating. Add oil to pan and heat over medium-high heat. Add pork and cook, stirring occasionally, until pork is browned. Add onion, leek and garlic and cook, stirring occasionally, until onion wilts, about 3 to 4 minutes. Add carrots, fennel, red pepper and seasonings; cook, stirring frequently, 3 to 4 minutes. Stir in tomatoes, broth and wine. Cover, heat until boiling, reduce heat to low and cook 10 minutes.
Stir in squash. Cover and cook about 30 minutes or until vegetables are tender.
Blend cornstarch into 1 tablespoon cold water, blending until cornstarch is completely dissolved. Blend cornstarch mixture into stew. Increase heat to medium. Cook, stirring occasionally, until bubbly and slightly thickened, about 5 minutes.
Yield: Serves 6.
Approximate nutritional analysis per serving: 314 calories, 20 percent of calories from fat, 7 grams fat (2 grams saturated), 74 milligrams cholesterol, 35 grams carbohydrates, 30 grams protein, 230 milligrams sodium, 7 grams dietary fiber.
Sweet Dumpling Squash Stuffed with Sausage
2 sweet dumpling, acorn or favorite small squash
1 pound bulk pork sausage, sweet or hot
1 medium onion, peeled, chopped
1 pound mushrooms, sliced
2 cups bread cubes (optional)
½ cup sweetened dried cranberries
Salt and pepper to taste
2 tablespoons maple syrup (optional)
2 tablespoons butter, cut into pieces (optional)
Preheat oven to 400 degrees. Split squash through the stem and remove seeds and fibers. Place the squash halves, cut side down, in roasting pan. Add ½ inch of water and bake about 30 minutes or until squash is tender.
Meanwhile, in a large skillet, brown the pork sausage and drain off about half the fat. Add the onion and mushrooms and saute until soft. Add the bread cubes, if using, and cranberries. Season to taste with salt and pepper.
When the squash are done, divide filling among the four. If you have extra filling, you can put it in a side dish. Drizzle the maple syrup on top of each squash and dot with butter if desired. Return the stuffed squash to the oven and bake another 10 minutes, uncovered, to crisp the top.
Yield: Serves 4 (generously).
Approximate nutritional analysis per serving: 370 calories, 39 percent of calories from fat, 16 grams fat (5 grams saturated), 49 grams carbohydrates, 14 grams protein, 363 milligrams sodium, 35 milligrams cholesterol, 6 grams fiber.