Stuffed Acorn Squash
Nonstick cooking spray
1/2 cup celery, sliced
1/2 cup carrot, sliced
1 teaspoon finely chopped jalapeno
1 cup cooked brown rice
1 cup breadcrumbs
1/2 cup dried apricots, chopped
1/2 cup dried pitted prunes, chopped
1 cup reduced-sodium vegetable broth
Salt and pepper to taste
1/3 cup egg substitute
2 small acorn squash, cut in half and seeded
Spray a nonstick skillet with cooking spray and heat over medium heat until hot. Add celery, carrots and jalapeno and sauté until tender (5-8 minutes). In a large bowl, combine rice, breadcrumbs, sautéed vegetables and dried fruit. Stir in broth and egg substitute and season with salt and pepper and mix well.
Spoon mixture into hallowed out quash halves and place in a baking dish. Add 1-inch hot water and cover with aluminum foil. Bake at 350 degrees for about an hour or until squash is fork-tender.
Makes 4 Servings
Serving Size: 1/2 stuffed squash
Nutrients per serving:
Calories: 395
Total fat: 3 grams (7% of calories)
Saturated fat: 1 gram
Cholesterol: 1 mg
Sodium: 696 mg
Carbohydrate: 86 grams (83% of calories)
Protein: 11 grams (10% of calories)
Dietary fiber: 9 grams
Nonstick cooking spray
1/2 cup celery, sliced
1/2 cup carrot, sliced
1 teaspoon finely chopped jalapeno
1 cup cooked brown rice
1 cup breadcrumbs
1/2 cup dried apricots, chopped
1/2 cup dried pitted prunes, chopped
1 cup reduced-sodium vegetable broth
Salt and pepper to taste
1/3 cup egg substitute
2 small acorn squash, cut in half and seeded
Spray a nonstick skillet with cooking spray and heat over medium heat until hot. Add celery, carrots and jalapeno and sauté until tender (5-8 minutes). In a large bowl, combine rice, breadcrumbs, sautéed vegetables and dried fruit. Stir in broth and egg substitute and season with salt and pepper and mix well.
Spoon mixture into hallowed out quash halves and place in a baking dish. Add 1-inch hot water and cover with aluminum foil. Bake at 350 degrees for about an hour or until squash is fork-tender.
Makes 4 Servings
Serving Size: 1/2 stuffed squash
Nutrients per serving:
Calories: 395
Total fat: 3 grams (7% of calories)
Saturated fat: 1 gram
Cholesterol: 1 mg
Sodium: 696 mg
Carbohydrate: 86 grams (83% of calories)
Protein: 11 grams (10% of calories)
Dietary fiber: 9 grams
