Name: Stuffed Delicata Squash
Cook time: 40 min
Total time: 40 min
Ingredients: 2 small delicata squash (about 12 ounces each), halved and seeded; 6 teaspoons extra-virgin olive oil, divided; 0.5 teaspoon salt, divided; 0.5 cup bulgur; 1 cup water; 1 small onion, chopped; 8 ounces lean ground beef (90&#37; or leaner); 2 tablespoons chili powder; 0.5 cup nonfat or low-fat plain yogurt; 4 teaspoons toasted pepitas (see Tip)

Stuffed Delicata Squash

4.0

(6)

5 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings, 1/2 stuffed squash each

Nutrition Profile:

Diabetes Appropriate Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

2 small delicata squash (about 12 ounces each), halved and seeded
6 teaspoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ cup bulgur
1 cup water
1 small onion, chopped
8 ounces lean ground beef (90% or leaner)
2 tablespoons chili powder
½ cup nonfat or low-fat plain yogurt
4 teaspoons toasted pepitas (see Tip)

Directions

Preheat oven to 425 degrees F.
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.
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.
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.
Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

Tips

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 Facts (per serving)

318	Calories
14g	Fat
35g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 stuffed squash
Calories 318
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 9g	31%
Total Sugars 6g
Protein 18g	35%
Total Fat 14g	18%
Saturated Fat 3g	16%
Cholesterol 37mg	12%
Vitamin A 17338IU	347%
Vitamin C 24mg	26%
Folate 45mcg	11%
Sodium 480mg	21%
Calcium 153mg	12%
Iron 4mg	19%
Magnesium 108mg	26%
Potassium 841mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.