xpost: afghan pumpkin casserole

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vegRecipe, elf

 

 

* Exported from MasterCook *

 

Kadu Bouranee (Sweet Pumpkin)

 

Recipe By :Afghan Cultural Info Center

Serving Size : 4 Preparation Time :0:00

Categories : Casserole Vegetable Dishes

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 pounds Fresh pumpkin or winter squash

1/4 cup Corn oil (optional)

SWEET TOMATO SAUCE:

1 teaspoon Crushed garlic

1 cup Water

1/2 teaspoon Salt

1/2 cup Sugar

4 ounces Tomato sauce

1/2 teaspoon Ginger root -- chopped fine

1 teaspoon Freshly ground coriander Seeds

1/4 teaspoon Black pepper

YOGURT SAUCE:

1/4 teaspoon Crushed garlic

1/4 teaspoon Salt

3/4 cup Plain yogurt

GARNISH:

Dry mint leaves -- crushed

 

Peel the pumpkin and cut into 2-3 " cubes; set aside.

Heat oil in a large frying pan that has a lid. Fry the pumpkins on both sides

for a couple of minutes until lightly browned. Mix together ingredients for

Sweet Tomato Sauce in a bowl then add to pumpkin mixture in fry pan. Cover

loosely and cook 20-25 minutes over low heat until the pumpkin is cooked and

most of the liquid is absorbed or evaporated.

Mix together the ingredients for the yogurt sauce.

To serve: Spread half the yogurt sauce on a plate and lay the pumpkin on top.

Top with remaining yogurt and any cooking juices left over. Sprinkle with dry

mint. May be served with chalow (basmati rice) and naan or pita bread.

 

Description:

" [315 cals, 42% cff; 15g fat, 2g fiber] "

Cuisine:

" Afghani "

Source:

" 1999 www.planetb.net/~haq/Afghans/ "

Yield:

" 2 cups "

 

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Per serving: 194 Calories (kcal); 2g Total Fat; (7% calories from fat); 4g

Protein; 44g Carbohydrate; 6mg Cholesterol; 597mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 2

Other Carbohydrates

 

NOTES : For a Low Fat Variation: roast the pumpkin without oil. [194 cals, 8%

cff, 2g fat, 2g fiber]

Nutr. Assoc. : 1216 2130706543 0 3505 0 0 0 0 0 0 0 0 3505 0 0 0 4151

 

 

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