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20 minute dinner recipes

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Stuffed Delicata Squash for Two

http://www.eatingwell.com/recipes/stuffed_delicata_squash_two.html

From EatingWell:  January/February 2014

In this Tex-Mex-seasoned stuffed delicata squash recipe, half of the ground beef is swapped out for bulgur to reduce saturated fat without cutting back on the amount of stuffing.

2 servings, 1/2 stuffed squash each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Preheat oven to 425°F.
  2. Brush the cut sides of the squash with 1 teaspoon oil and sprinkle with 1/8 teaspoon salt. Place facedown in a small baking pan. Bake until tender and browned on the edges, 25 to 30 minutes.
  3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat to a simmer, cover and cook until tender and most of the liquid has been absorbed, 8 to 10 minutes. Drain well.
  4. Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add onion and cook, stirring, until beginning to brown, 3 to 5 minutes. Add beef, chili powder and the remaining 1/8 teaspoon salt; cook, stirring and breaking up chunks with a spoon, until the meat is cooked through, 3 to 5 minutes. Stir in the bulgur and cook for 1 minute. Remove from heat and stir in yogurt.
  5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

Nutrition

Per serving : 344 Calories; 15 g Fat; 3 g Sat; 8 g Mono; 44 mg Cholesterol; 35 g Carbohydrates; 22 g Protein; 10 g Fiber; 445 mg Sodium; 874 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 vegetable, 2 lean meat, 2 fat

Tips & Notes