These are a delicious alternative to sweet potato fries, saving the carbs from the potato and the fat by skipping the deep fryer. The squash contains a lot of liquid so I changed up the usual way of baking them in an attempt to dry them and crisp them up.
Butternut Squash Fries
1 Butternut Squash, peeled
2 TBSP Olive Oil
1.5 TBSP Corn Starch (optional)
1 TBSP Parmesan cheese, grated (optional)
2-3 tsp salt, divided
1 tsp pepper
1 tsp parsley
Non-Stick cooking spray (I used Pam Olive Oil, calorie & fat free)
Preheat the oven to 450 degrees. Peel the squash and scoop out the seeds. Cut the squash into fries, about 1/4 inch thick. I only used 1/2 of the squash, which was made more than enough fries for my friends and me. The rest I put in a ziploc baggy to save for later in the week.
Pour the Olive Oil into a bowl and toss the squash sticks, coating them evenly, but lightly. You can skip the next step with the corn starch and Parmesan if you want truly raw or paleo fries, but the coating is minimal calorically and it adds a lot of flavor and crunch. In a separate bowl whisk together the flour and the cheese. Toss the squash fries into the Parm mixture. Layout the sticks on a cookie sheet in a even layer and sprinkle 1 tsp of the salt and the pepper onto the fries. Spray with non-stick spray. Place the sheet into the upper most rack of you oven and bake for 20 minutes. Half way through that time, flip and sprinkle with another tsp of salt. The salting helps draw out moisture.
After the 20 minutes are up, flip for fries again, and move the tray to the bottom most rack of the oven. Bake for an additional 15 – 20 minutes or until nicely browned and crisp on the outside. Remove from cookie tray and plate. Sprinkle a little more salt and the parsley on top and serve. They’re great on their own and dipped into ketchup they’re identical to sweet potato fries.
Quinoa (I call it Qwi – No- Ah. Yes, I know it’s supposed to be pronounced Keen-Wah. I don’t care.) is an excellent course of protein, fiber, and iron with a very low glycemic index and no fat. Best of all, it can be used in a number of ways, has great texture and is a great addition to a low-carb lifestyle. It’s gaining in popularity due to its naturally healthy nature and has become relatively easy to find in the pasta or rice aisles of most grocery stores.
One of my favorite summer meals is thinly sliced, grilled rare London Broil with tomato salad. To get rid of the carbs in a serving of fresh white bread or a side of mashed potatoes, I decided to combine my love of tomato salad with quinoa. This in no way needs to be a mere side. The flavors are fresh, bright, and summery. It’s perfect to swap out the heaviness of your average pasta or potato salad with this dish, or just for a filling vegetarian lunch.
Quinoa & Tomato Summer Salad
2 cups water
2 cups vegetable or chicken stock
2 cups uncooked Quinoa
3 – 4 large cloves garlic, thinly sliced
1/2 TBSP salt
1/2 TBSP black pepper
2 TBSP balsamic vinegar
3 TBSP freshly chopped basil. A chiffonade is easy, looks awesome, and spreads the flavor.
3 cups various tomatoes. I used 1 cup yellow cherry tomatoes, 1 cup multi-colored cherry/slightly larger heirlooms, and 1 cup of a beef eater tomato cut into inch chunks
1/2 cup extra virgin olive oil
a sprinkle of lemon juice (optional)
Bring the water and stock to a bowl in a medium sauce pot and add the quinoa. Prepare as instructed on the box, usual over low for 15 minutes, and then covered over no heat for 5 minutes. Let any extra liquid evaporate after 5 minutes and set aside to cool.
In a large bowl combine the tomatoes, garlic, basil, vinegar, salt, and pepper. Gentle toss ingredients and let sit until quinoa is cooled to room temperature. Add cooled quinoa to the tomatoes. Drizzle the olive oil over everything and toss. Taste and add more salt or pepper to taste if need be. A fresh sprinkling of lemon juice over it all right before serving adds extra deliciousness. You can also break up a wedge or Parmesan cheese and throw that into the mix, for added texture and richness. It’s a great side with any grilled meat or on it’s own as a filling meal with a slice of focaccia!