Recipes: A Harvest Picnic

the recipes

october 2000

A Harvest Picnic

Butternut Squash Soup

(makes 8 servings)

	butter-flavored cooking spray
1 1/3	pounds (600 g) butternut squash, halved and seeded
4	ounces (120 g) minced onion
1	tablespoon (15 ml) minced fresh ginger
5	cups (1200 ml) canned low-fat, low-salt chicken broth
2	tablespoons (30 ml) dry sherry
1/2	teaspoon (2.5 ml) kosher salt (optional)
	freshly ground pepper
	chopped cilantro, for garnish
	roasted squash seeds for garnish

Preheat oven to 400°F (200°C), Gas Mark 6. Lightly coat a heavy baking sheet with cooking spray.
Place the squash, cut side down, on the sheet and bake until it can be easily pierced with a sharp knife, about 1 hour. Bake the seeds at the same time. Remove the squash, allow to cool and then remove and coarsely chop the flesh, discarding the skin.
Coat a large pot with cooking spray. Add the onion and ginger and cook until wilted, about 4 minutes. Stir in 4 cups (960 ml) of the broth and the squash. Bring to a simmer and cook, breaking up the pieces of squash with a wooden spoon, for about 30 minutes. Stir in the sherry and last cup of broth. Taste for seasoning and add salt (if using) and pepper.
Transfer to a preheated thermos. Place cilantro and roasted squash seeds in self-sealing plastic bags. When ready to serve, pour into cups and top each serving with chopped cilantro and a teaspoon of the roasted seeds.

Per serving:	53 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 9 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 91 mg sodium
Diabetic exchanges:	1/2 carbohydrate (bread/starch)

Roasted Vegetable and Turkey Wraps with Herb Sauce

(makes 6 servings)

	olive oil cooking spray
1	medium red onion, sliced very thin
1	large eggplant, sliced thin
2	fennel bulbs, trimmed, cored, and sliced very thin
2	red peppers, seeded, sliced into thin strips
	herb sauce
3/4	cup (36 g) fresh basil leaves
1/4	cup (15 g) chopped flat leaf parsley
1	clove garlic
1	teaspoon (5 ml) grated lemon rind
2	teaspoons (10 ml) lemon juice
2	tablespoons (30 ml) olive oil
	fresh ground pepper

6	7-inch (17.5 cm) 98% fat free flour tortillas
1/2	pound (240 g) low salt turkey breast, sliced very thin

Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a large baking sheet with cooking spray.
Arrange vegetables in batches on the baking sheet and spray tops with cooking spray. Roast the vegetables until cooked through, about 10 to 12 minutes. Set aside and continue until all vegetables are done. Set aside.
To prepare the Herb Sauce: Place herbs, garlic, lemon zest and juice, oil, and pepper in food processor or blender. Puree until smooth.
Place the tortillas on a flat surface. Place 2 ounces (60 g) turkey breast on each tortilla. Top with a mixture of the vegetables. Place 2 tablespoons (30 ml) of the Herb Sauce down the middle of the tortilla. Tightly roll up and secure with a toothpick. Wrap in plastic wrap and refrigerate until ready to serve. Slice on the diagonal when ready to eat.

Per serving:	267 calories (23% calories from fat), 17 g protein, 7 g total fat (0.9 g saturated fat), 38 g carbohydrates, 7 g dietary fiber, 14 mg cholesterol, 351 mg sodium
Diabetic exchanges:	1 very lean protein, 2 1/2 carbohydrate (1 1/2 bread/starch, 3 vegetable), 1 fat

Pear Strudel

(makes 8 servings)

	butter flavored cooking spray
1 1/2	pounds (720 g) Bartlett or D'anjou pears, peeled, cored, and thinly sliced
1	teaspoon (5 ml) grated lemon zest
2	teaspoons (10 ml) fresh lemon juice
2	tablespoons (30 g) one-to-one sugar substitute
1	sheet frozen puff pastry, thawed
2	tablespoons (30 g) slivered almonds, toasted
1/2	teaspoon (2.5 ml) sugar mixed with 1/2 teaspoon (2.5ml) ground cinnamon

Preheat oven to 425° F (220°C), Gas Mark 7. Cover a cookie sheet with parchment paper.
Lightly coat a nonstick skillet with cooking spray. Add the pears and sauté for 2 minutes. Stir in the zest, juice and sugar substitute. Cook until the pears are just cooked through. Set aside.
On a floured surface, roll the puff pastry out to make a 121/2 X101/2 inch (31.25 X 26.25) rectangle.
Drain the fruit of any excess liquid. Sprinkle the almonds on the pastry and then place the pears down the middle of the puff pastry to within 1/2 inch (1.25 cm) of the edge. Spray the edges of the pastry and then cover the fruit with the pastry, folding it into thirds. Place strudel with seam side down on the prepared cookie sheet. With a knife make slashes every 2 inches (5 cm). Sprinkle with cinnamon sugar. Coat with cooking spray. Bake for 25-30 minutes until puffed and brown. Allow strudel to cool to room temperature, then transfer to a serving platter. Wrap with plastic wrap to transfer to the picnic site. When ready to serve, cut strudel into 8 pieces.

Per serving:	214 calories (38% calories from fat), 3 g protein, 10 g total fat (2.0 g saturated fat), 32 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 101 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1 fruit), 2 fat

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