Stuffed Delicata Squash

Rating: 3.71 stars
7 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 1

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
Source: EatingWell Magazine, January/February 2014

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Recipe Summary

total:
40 mins
Servings:
4
Nutrition Profile:
Heart Healthy
Low-Calorie
High Fiber
Diabetic Appropriate
Low Sodium
High Blood Pressure
Healthy Aging
Healthy Immunity
Healthy Pregnancy
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 425 degrees F.

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  • 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

Serving Size: 1/2 stuffed squash
Per Serving:
318 calories; protein 17.5g; carbohydrates 34.8g; dietary fiber 8.7g; sugars 6.3g; fat 13.8g; saturated fat 3.2g; cholesterol 36.8mg; vitamin a iu 17337.6IU; vitamin c 23.5mg; folate 45.2mcg; calcium 153.4mg; iron 3.5mg; magnesium 108.3mg; potassium 841.4mg; sodium 480.2mg; thiamin 0.2mg.
Exchanges:

2 starch, 1/2 vegetable, 1 1/2 lean meat, 2 fat
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Reviews (4)

Read More Reviews
7 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 2 stars
09/02/2015
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 Read More
Karin Anderson
Rating: 5 stars
10/17/2016
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! Read More
jon
Rating: 1 stars
02/18/2018
Sorry this recipe was awful and the texture yuck Read More
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EatingWell User
Rating: 4 stars
09/29/2014
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 Read More
EatingWell User
Rating: 5 stars
11/24/2015
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 Read More
astrodargento2@hotmail.com
Rating: 4 stars
05/07/2014
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 Read More
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