With the holiday season approaching, try adding some delicious and healthier recipes to serve your family and friends. The Crawfish Squash Casserole is a long-time favorite of mine and will satisfy appetites of heart- healthy seekers as well as any holiday guests. The Stuffed Sweet Potatoes are truly a year-round favorite. Sweet potatoes are high in calcium, folate, potassium, beta-carotene and especially high in Vitamin C.
Crawfish Squash Casserole
Yield: 8 servings
Each Serving: 224 calories, 22 gms carbohydrate, 3 gms fat, 20 gms protein, 449 mg sodium
Diabetic Exchange: ¾ carbohydrate, 2 very lean meat, 2 vegetables, and 1 fat
Ingredients:
- 6 cups sliced squash, about 2 lbs.
- 1 large onion, chopped
- 11 bell pepper, chopped
- 1 clove garlic, minced
- 1 cup celery, chopped
- ¼ cup light butter or margarine, melted
- 1 egg, slightly beaten
- 2/3 cup Italian seasoned bread crumbs
- ¼ to ½ tsp. black pepper
- ¼ tsp. red pepper
- 1 lb. crawfish tails (shrimp may be substituted)
- 1/8 tsp. hot sauce
- 1/3 cup grated Parmesan cheese
- ½ tsp. salt
- ¼ tsp. thyme
Instructions:
- Cook squash and water in microwave until tender.
- Conserve water.
- Sauté onion, bell pepper, celery and garlic in butter until tender.
- Add sautéed vegetables and egg to squash; stir in remaining ingredients.
- Add water from squash as needed to moisten dressing.
- Spoon the mixture into a greased 9 X 13 inch baking dish.
- Bake in 350 degree oven for 30 minutes.
Stuffed Sweet Potatoes
Yield: 6 servings.
Each Serving: 104 calories, 25 gms carbohydrate, 2 gms protein, 32 gms sodium
Diabetic Exchange: 1 carbohydrate and ½ fruit serving
Ingredients:
- 3 large sweet potatoes 1 cup crushed pineapple, drained
- ¼ cup reserved pineapple juice ¼ tsp. cinnamon
Instructions:
- Scrub potatoes and prick with a fork.
- Bake at 400 degrees for 1 hour.
- Halve potatoes lengthwise and scoop out pulp.
- Mash and combine with mixture of the remaining ingredients.
- Pile into shells.
- Bake at 350 degrees for 15 minutes or until heated through.
