Pumpkin and Tomato Bake Recipe

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Pumpkin and Tomato Bake
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Ingredients:

Directions:

  1. Remove any seeds from the pumpkin and cut into 3/4 inch strips.
  2. Cook in boiling salted water for 2 or 3 minutes.
  3. Drain and dry thoroughly on paper towel.
  4. Dice strips into about 1/2 inch cubes.
  5. Heat 2 tablespoons of the oil in a large fry pan.
  6. Brown the onions slowly.
  7. Stir in the sugar.
  8. Add the pumpkin, fry it gently until it starts to turn transparent.
  9. Place evenly in the bottom of a shallow baking dish.
  10. Heat the remaining oil.
  11. Add the tomatoes, garlic, herbs and half of the parsley to the pan.
  12. Season well with salt and cayenne.
  13. Cook gently, just until the tomatoes start to collapse, turn once being careful to keep tomato slices unbroken.
  14. When the moisture has reduced somewhat, spread the tomatoes, in neat rows, over the pumpkin pieces.
  15. Add a tablespoon of wine (or water) to the pan, whisk up the pieces and pour carefully over the tomatoes and pumpkin.
  16. Mix the remaining parsley with the crumbs and sprinkle evenly over the tomatoes and pumpkin.
  17. Dot with butter.
  18. Preheat oven to 400 degrees and bake for 20 minutes or until nicely browned.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 269.32 Kcal (1128 kJ)
Calories from fat 159.68 Kcal
% Daily Value*
Total Fat 17.74g 27%
Cholesterol 10.18mg 3%
Sodium 59.68mg 2%
Potassium 918.71mg 20%
Total Carbs 26.65g 9%
Sugars 10.93g 44%
Dietary Fiber 4.09g 16%
Protein 3.91g 8%
Vitamin C 33.2mg 55%
Iron 2.5mg 14%
Calcium 79.7mg 8%
Amount Per 100 g
Calories 73.78 Kcal (309 kJ)
Calories from fat 43.75 Kcal
% Daily Value*
Total Fat 4.86g 27%
Cholesterol 2.79mg 3%
Sodium 16.35mg 2%
Potassium 251.69mg 20%
Total Carbs 7.3g 9%
Sugars 3g 44%
Dietary Fiber 1.12g 16%
Protein 1.07g 8%
Vitamin C 9.1mg 55%
Iron 0.7mg 14%
Calcium 21.8mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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