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
1 small delicata squash (about 12 ounces), halved and seeded
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, divided
1/4 cup bulgur
1/2 cup water
1/2 small onion, chopped
4 ounces lean ground beef (90% or leaner)
1 tablespoon chili powder
1/4 cup nonfat or low-fat plain yogurt
2 teaspoons toasted pepitas (see Tip)
Preheat oven to 425°F.
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.
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.
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.
Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.
Per serving :
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