Acorn Squash Stuffed with Chard & White Beans for Two
From EatingWell: November/December 2009
Acorn squash’s natural shape makes it just right for stuffing, and one squash is perfect for serving two people. This filling has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.
- 1 medium acorn squash, halved (see Tip) and seeded
- 1/2 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
- 1/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper, divided
- 1/4 cup chopped onion
- 1 clove garlic, minced
- 1 tablespoon water
- 1 1/2 teaspoons tomato paste
- 4 cups chopped chard leaves (about 1/2 large bunch chard)
- 3/4 cup canned white beans, rinsed
- 2 tablespoons chopped kalamata olives
- 3 tablespoons coarse dry whole-wheat breadcrumbs (see Note)
- 3 tablespoons grated Parmesan cheese
- Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1/2 teaspoon oil; sprinkle with 1/8 teaspoon each salt and pepper. Place in a 8-by-8-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
- Meanwhile, heat 1 1/2 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/8 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
- Position rack in center of oven; preheat broiler.
- Combine breadcrumbs, Parmesan and the remaining 1 1/2 teaspoons oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.
Tips & Notes
- Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
- Ingredient Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
343 calories; 13 g fat (3 g sat, 8 g mono); 7 mg cholesterol; 50 g carbohydrates; 11 g protein; 12 g fiber; 679 mg sodium; 152 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat
Nutrition Note: Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv).
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- Ease of Preparation
- Type of Dish
- Main dish, vegetarian
- November/December 2009