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Stuffed Delicata Squash for Two

January/February 2014

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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.


Stuffed Delicata Squash for Two

Makes: 2 servings, 1/2 stuffed squash each

Serving Size: 1/2 stuffed squash

Active Time:

Total Time:

Ingredients

  • 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)

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.

Tips & Notes

  • 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.

Nutrition

Per serving: 344 calories; 15 g fat (3 g sat, 8 g mono); 44 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 6 g total sugars; 22 g protein; 10 g fiber; 445 mg sodium; 874 mg potassium.

Nutrition Bonus: Vitamin A (347% daily value), Vitamin C (39% dv), Zinc (30% dv), Magnesium (28% dv), Potassium (25% dv), Iron (21% dv), Calcium (15% dv)

Carbohydrate Servings: 2

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


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Recipe Categories

Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
2
Main Ingredient
Beef
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Season
Fall
Winter
Type of Dish
Main dish, meat
Ethnic/Regional
American
Publication
January/February 2014
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