Stuffed Delicata Squash

Stuffed Delicata Squash

5 Reviews
From: EatingWell Magazine, January/February 2014

In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you'd normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

Ingredients 4 servings

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  • 2 small delicata squash (about 12 ounces each), halved and seeded
  • 6 teaspoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 cup bulgur
  • 1 cup water
  • 1 small onion, chopped
  • 8 ounces lean ground beef (90% or leaner)
  • 2 tablespoons chili powder
  • 1/2 cup nonfat or low-fat plain yogurt
  • 4 teaspoons toasted pepitas (see Tip)

Preparation

  • Active

  • Ready In

  1. Preheat oven to 425°F.
  2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with 1/4 teaspoon salt. Place facedown on a large baking sheet. 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, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.
  4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining 1/4 teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.
  5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.
  • Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 1/2 stuffed squash
  • Per serving: 318 calories; 14 g fat(3 g sat); 9 g fiber; 35 g carbohydrates; 18 g protein; 45 mcg folate; 37 mg cholesterol; 6 g sugars; 0 g added sugars; 17338 IU vitamin A; 23 mg vitamin C; 153 mg calcium; 3 mg iron; 480 mg sodium; 841 mg potassium
  • Nutrition Bonus: Vitamin A (347% daily value), Vitamin C (39% dv), Magnesium (27% dv), Zinc (26% dv), Potassium & Vitamin B12 (24% dv), Iron (19% dv), Iron (19% dv), Calcium (15% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1/2 vegetable, 1 1/2 lean meat, 2 fat

Reviews 5

October 17, 2016
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By: Karin Anderson
I made the stuffed squash (I used spaghetti squash) several times already. Finding the filling a bit too bland, too, I tweaked it a bit. Taste won over calorie count - I added 2 tbsp. bacon fat to the olive oil when sautéing the onion. With that little extra, we loved the dish!
November 24, 2015
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By: EatingWell User
Simpler is better! I also tweaked this a bit, removing the salt and the yogurt, since my husband doesn't tolerate dairy well. I also used ground buffalo, which gives it a slightly different flavor from ground beef (especially low quality beef), but not enough to really be that different. We loved it! The chili (we live in CO so the bulk ground chilis we use tend to be hotter than store-bought) made it hot enough for my New Mexican-born husband to appreciate but still kept it mild enough for my mid-western tastes, and the sweet mix with the squash was perfect. Make sure you get squash and filling in each bite, though, because the individual components are profoundly simple on their own. It was the mix of texture and taste that really made this a home run. The only problem is that it does need a side to balance out the softness and warmth. A crunchy, tangy side salad will definitely also be on the menu when I make this again for my in-laws next week. Pros: Tasty, filling, easy, beautiful Cons: Needs a side dish
September 01, 2015
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By: EatingWell User
Yummy squash,bland filling Overall, the dish was ok. However, the filling was bland even w/ 2TBL of chili powder. Next time might include jalapeno for spice. Actually, will probably come up with a different filling if I make again! Pros: Delicata squash nicely browned Cons: Filling unexciting
September 29, 2014
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By: EatingWell User
Delicious! I made this subbing ground turkey for ground beef just as a taste preference. I also topped with a little bit of a Mexican cheese blend . I love how fast and simple this recipe is and one squash is 2 meals for just myself. I will use this as a base and tweak it depending on my tastes as well! Pros: Easy, healthy, delicious
May 07, 2014
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By: astrodargento2
Good Idea I'll start by saying I found this recipe on the 1500 calorie meal plan so my major concern was making sure the calorie count remained the same even though I had to substitute a couple of things. 1. I couldn't find the delicata squash so used butternut making sure the calorie count was equal. 2. I am on my own so only made one serving. 3. I forgot to buy the bulgar so substituted equal calories in brown rice. 4. I used toasted pumpkin seeds. Normally I want to make the recipe I'm trying exactly as it is written. Then I change it as necessary the next time. But for reasons already stated that didn't happen. I thought this was a great idea for a recipe and but for the messy kitchen afterwards I have no complaints. Pros: tasty, filling Cons: uses four pans