• Wild Rice-stuffed Acorn Squash

    Nutrition Facts

    Serving Size 1
    Calories 423
    Total Fat 16 g
    Saturated Fat 2 g
    Sodium 585 mg
    Total Carbohydrate 62 g
    Dietary Fiber 8 g
    Protein 14 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 2 teaspoons
    Medium acorn squash 1
    Wild rice ½ cup
    Reduced-sodium chicken stock 1 ½ cups
    Dried cranberries ¼ cup
    Walnuts, chopped and toasted ¼ cup
    Apple, diced ½ cup
    Scallions, finely chopped 2
    Freshly ground pepper
    1. Preheat oven to 350°F.
    2. Drizzle a baking pan with 2 teaspoons olive oil. Cut squash lengthwise down the middle and remove seeds. Place face-down on the oiled pan and bake for about 30 minutes, or until soft when pierced with a fork.
    3. Meanwhile, cook rice according to package directions, but using the stock instead of water and omitting any added fat or salt. If no directions are available, follow these general directions: Bring 1 ½ cups broth to a boil in a medium saucepan. Add ½ cup rice and return to a boil; reduce heat and cover. Simmer over low heat for 40-50 minutes, or until rice is tender. Drain any excess liquid.
    4. Transfer cooked rice to a large bowl. Mix in dried cranberries, walnuts, apple, and scallions. Season with freshly ground pepper to taste.
    5. Fill prebaked squash halves with the rice mixture. Bake at 350°F until heated through, about 10 minutes.

    Exchanges3 vegetables; 2 starches; 2 fats; 1 fruit

    Side Suggestions: Arugula SaladTop arugula salad with sliced apple, chopped and toasted walnuts, and crumbled goat cheese. Drizzle with balsamic vinaigrette.

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