Mashed Sweet Potato and Winter Squash With Roasted Squash Seeds and Fresh Pomegranate Arils
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 acorn squash6 medium sweet potatoes1 fresh pomegranate2 pinches of salt1/2 tbsp nutmeg1/2 tbsp black pepper1 tbsp cinnamonCooking spray
Preheat oven to 350 degrees F.
Halve the acorn squash and remove seeds and membrane. Reserve the seeds.
Lightly coat a baking sheet with cooking spray. Place the halves of acorn squash on the baking sheet face down. Bake at 350 degrees until the a fork penetrates the skin and flesh with minimal effort and the acorn squash halves begin to bleed liquid. Remove from oven and set aside until cook enough to handle.
Wash and peel sweet potatoes, taking extra care to remove any discolored or stringy parts. Prick each sweet potato multiple times with a fork. Either wrap in foil and bake 45-60 minutes at 350 degrees or wrap in plastic wrap and microwave 10-15 minutes - or in both cases until a fork can be pushed into the center of the potato with minimal effort. Set aside to cool.
While the squash and sweet potatoes are cooking, wash the squash seeds and remove all traces of membrane. Place into a small pot and add enough water to cover by at least 1/4 inch. Add a pinch of salt and stir. Over high heat, bring the pot to a rolling boil. Reduce heat to medium and simmer the squash seeds for ten minutes. Remove from heat, strain out the squash seeds, and discard the water. Pat the squash seeds dry.
Lightly coat a baking sheet with cooking spray. Spread the squash seeds in a single layer, spray liberally with cooking spray, and sprinkle with a pinch of salt. Bake the squash seeds at 350 degrees F for ten minutes, stir and return to the oven for an additional 5-10 minutes until crisp and just beginning to brown. Remove from oven and set aside to cook.
Cut 1" from each end of the pomegranate. Carefully and with a sharp knife, score the skin along the section dividers. Fill a large bowl with water. Working underwater separate the sections of the pomegranate and gently pry the arils (the seeds) from the membrane section by section. The arils will float to he bottom and the membrane will float to the top. Use a slotted spoon to remove everything but the arils. Drain the bowl into a strainer or colander to recover the arils. Set aside.
Once cool enough to handle, carefully scoop the flesh of the baked acorn squash into a large bowl. Cut the baked sweet potatoes into cubes and place in the same bowl. Using a masher, combine and pulp the squash and potatoes until smooth and well mixed. Add the nutmeg, black pepper, and cinnamon and mix well.
Return the oven to 350 degrees F.
Lightly coat a 9x13 baking dish with cooking spray. Spoon the squash sweet and potato mixture into the baking dish and smooth the top with a wet spoon. Place in the oven and bake for 30 minutes. Remove from oven.
Just prior to serving, top with the roasted squash seeds and pomegranate arils.
Serving Size: Makes 12 hearty servings
Number of Servings: 12
Recipe submitted by SparkPeople user MPODOWITZ.
Halve the acorn squash and remove seeds and membrane. Reserve the seeds.
Lightly coat a baking sheet with cooking spray. Place the halves of acorn squash on the baking sheet face down. Bake at 350 degrees until the a fork penetrates the skin and flesh with minimal effort and the acorn squash halves begin to bleed liquid. Remove from oven and set aside until cook enough to handle.
Wash and peel sweet potatoes, taking extra care to remove any discolored or stringy parts. Prick each sweet potato multiple times with a fork. Either wrap in foil and bake 45-60 minutes at 350 degrees or wrap in plastic wrap and microwave 10-15 minutes - or in both cases until a fork can be pushed into the center of the potato with minimal effort. Set aside to cool.
While the squash and sweet potatoes are cooking, wash the squash seeds and remove all traces of membrane. Place into a small pot and add enough water to cover by at least 1/4 inch. Add a pinch of salt and stir. Over high heat, bring the pot to a rolling boil. Reduce heat to medium and simmer the squash seeds for ten minutes. Remove from heat, strain out the squash seeds, and discard the water. Pat the squash seeds dry.
Lightly coat a baking sheet with cooking spray. Spread the squash seeds in a single layer, spray liberally with cooking spray, and sprinkle with a pinch of salt. Bake the squash seeds at 350 degrees F for ten minutes, stir and return to the oven for an additional 5-10 minutes until crisp and just beginning to brown. Remove from oven and set aside to cook.
Cut 1" from each end of the pomegranate. Carefully and with a sharp knife, score the skin along the section dividers. Fill a large bowl with water. Working underwater separate the sections of the pomegranate and gently pry the arils (the seeds) from the membrane section by section. The arils will float to he bottom and the membrane will float to the top. Use a slotted spoon to remove everything but the arils. Drain the bowl into a strainer or colander to recover the arils. Set aside.
Once cool enough to handle, carefully scoop the flesh of the baked acorn squash into a large bowl. Cut the baked sweet potatoes into cubes and place in the same bowl. Using a masher, combine and pulp the squash and potatoes until smooth and well mixed. Add the nutmeg, black pepper, and cinnamon and mix well.
Return the oven to 350 degrees F.
Lightly coat a 9x13 baking dish with cooking spray. Spoon the squash sweet and potato mixture into the baking dish and smooth the top with a wet spoon. Place in the oven and bake for 30 minutes. Remove from oven.
Just prior to serving, top with the roasted squash seeds and pomegranate arils.
Serving Size: Makes 12 hearty servings
Number of Servings: 12
Recipe submitted by SparkPeople user MPODOWITZ.
Nutritional Info Amount Per Serving
- Calories: 120.9
- Total Fat: 1.0 g
- Cholesterol: 0.0 mg
- Sodium: 26.4 mg
- Total Carbs: 27.4 g
- Dietary Fiber: 3.9 g
- Protein: 2.3 g
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