Nutrition per serving may change if servings are adjusted.
1 small delicata squash (about 12 ounces), halved and seeded
3 teaspoons extra-virgin olive oil, divided
¼ teaspoon salt, divided
¼ cup bulgur
½ cup water
½ small onion, chopped
4 ounces lean ground beef (90% or leaner)
1 tablespoon chili powder
¼ 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 ⅛ 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 ⅛ 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 ¾ cup filling into each squash half. Serve sprinkled with pepitas.
Tip: To toast small seeds: Heat a small dry skillet over medium-low heat. Add seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.
344 calories;15 g fat(3 g sat); 9 g fiber; 35 g carbohydrates; 22 g protein; 42 mcg folate; 44 mg cholesterol; 6 g sugars; 0 g added sugars; 17,333 IU vitamin A; 23 mg vitamin C; 153 mg calcium; 4 mg iron; 495 mg sodium; 874 mg potassium
Vitamin A (347% daily value), Vitamin C (38% dv), Iron (22% dv)
Carbohydrate Servings: 2½
Exchanges: 2 starch, ½ vegetable, 2 lean meat, 2 fat
Delicious and satisfying
I made this using 93% ground turkey instead of beef, since that's what I had on hand, worked fine. Did not use pepitas. Half a squash was very filling, and satisfying. Leftovers for lunch were good, I added a slice of the 40 calorie ultra thin provolone on top - yum!
Pros: Inexpensive tasty