Frosha canned products  
HEALTHY FOOD  
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Rice with Acorn Squash, Pineapple and Molasses

INGREDIENTS

1 acorn or pepper squash, slit several times with a knife
500 ml (2 cups) vegetable stock
125 ml (1/2 cup) long grain white rice
125 ml (1/2 cup) wild rice
250 ml (1 cup) diced carrots
250 ml (1 cup) canned crushed pineapple
125 ml (1/2 cup) raisins or dried cherries
30 ml (2 tbsp) orange juice concentrate
22 ml (11/2 tbsp) molasses
15 ml (1 tbsp) packed brown sugar
2 ml (1/2 tsp) cinnamon

INSTRUCTIONS

Microwave squash on High for 10 minutes or until tender; cool. Cut into half lengthwise. Scoop out cooked flesh and chop.
Meanwhile, in a saucepan over medium-high heat, combine stock, white rice and wild rice; bring to a boil. Reduce heat to medium-low; cook, covered for 20 minutes. Add carrots; cook, covered for 10 minutes or until rice and carrots are tender and liquid is absorbed. (Wild rice will be crunchy).
Add squash, pineapple, raisins, orange juice concentrate, molasses, brown sugar and cinnamon. Cook, uncovered and stirring often for 5 minutes or until heated through. If desired, spoon squash mixture into reserved shell as a serving platter. Pour remaining squash into a serving dish.
Nutrition per serving: 330 calories; 1 g fat; 7 g protein; 77 g carbohydrates; 99 mg sodium; 5 g fibre.

 
 

 

 

Cooking recipe


Cooking recipe