Stuffed Delicata Squash for Two
From EatingWell: January/February 2014
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.
- 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.
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.
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
More From EatingWell
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Type of Dish
- Main dish, meat
- January/February 2014
Connect With Us
Poll of the week
- Skillet Gnocchi with Chard & White Beans (189 comments)
- Chilaquiles Casserole (103 comments)
- Hamburger Buddy (100 comments)
- Bev's Chocolate Chip Cookies (87 comments)
- Balsamic & Parmesan Roasted Cauliflower (74 comments)
- Easy Salmon Cakes (73 comments)
- Broccoli-Cheese Chowder (72 comments)
- Mini Mushroom-&-Sausage Quiches (63 comments)
- Sauteed Chicken Breasts with Creamy Chive Sauce (58 comments)
- Beef & Bean Chile Verde (52 comments)