Stuffed Acorn Squash Recipe
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 egg
2 egg whites
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 saute until tender (5-8 minutes). In a large bowl, combine rice, breadcrumbs, sautéed vegetables and dried fruit. Stir in broth and season with salt and pepper. Beat egg and egg whites in a separate bowl and add to rice and vegetable mixture. Mix well. Spoon mixture into acorn squash halves and place in a baking dish. Add 1-inch hot water and bake covered at 350 degrees for about an hour or until squash is fork-tender.
Makes 4 Servings
Serving Size: 1 half a stuffed squash
Nutrients per serving:
Calories: 319
Total fat: 3 grams
Saturated fat: 1 grams
Cholesterol: 53 mg
Sodium: 196 mg
Carbohydrate: 72 grams
Protein: 9 grams
Dietary fiber: 9 grams
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