DA Wild Rice and Apple Stuffed Acorn Squash

8 80 249
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 5 min 4
DA Wild Rice and Apple Stuffed Acorn Squash
Health Highlights

Ingredients


1/4 cup Wild rice, dry (rinsed)
2 squash Acorn squash (halved, cored)
5 tsp Avocado oil
1/2 cup Yellow onion (finely chopped)
2 clove(s) Garlic (finely chopped)
2 medium stalk(s) Celery (diced)
1 large Apple, red delicious (unpeeled, diced)
1 tbsp Thyme, fresh

Instructions


In glass or metal bowl, cover wild rice with 1 cup (500 mL) boiling water. Let sit covered for 1 hour until kernels pop, and then drain water.

Preheat oven to 400⁰F (200⁰C).

Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.

Place squash, flat side down, on parchment-lined baking sheet. Bake for 30 minutes or until squash is tender.

Five minutes before squash finish cooking, prepare stuffing. In nonstick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook for 2 minutes. Add rice and thyme; mix well.

Remove squash from oven and stuff with wild rice blend.

Serve.


Nutrition Facts

Per Portion

Calories 249
Calories from fat 57
Calories from saturated fat 7.0
Total Fat 6.3 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.1 g
Cholesterol 0
Sodium 25.8 mg
Potassium 1133 mg
Total Carbohydrate 50 g
Dietary Fiber 12.0 g
Sugars 7.9 g
Protein 4.4 g

Dietary servings

Per Portion


Fruit 0.4
Grain 0.3
Vegetables 3.7

Energy sources


Pygal70%450.8494986287204246.7726862743178323%299.4608233166456160.164622591861817%360.6078575121331109.4195857118565470%23%7%CarbohydratesFatProtein

Meal Type(s)





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