Wild Rice and Apple Stuffed Acorn Squash

9 105 247
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 35 min 4
Wild Rice and Apple Stuffed Acorn Squash
Health Highlights

Ingredients


1/4 cup Wild rice, dry (rinsed)
2 tsp Canola oil (divided between squash halves)
2 squash Acorn squash (halved, cored)
3 tsp Canola oil (for stuffing)
1/2 cup Yellow onion (finely chopped)
2 clove(s) Garlic (finely chopped)
2 medium stalk(s) Celery (diced)
1 large Red Apple (unpeeled, diced)
1 tbsp Thyme, fresh

Instructions


  1. In a glass or metal bowl, cover wild rice with 1 cup (500 mL) of boiling water. Let sit covered for 1 hour until kernels pop, and then drain water.
  2. Preheat oven to 400⁰F (200⁰C).
  3. Brush inside of each squash half with canola oil.
  4. Place squash, flat side down, on parchment-lined baking sheet. Bake for 30 minutes or until squash is tender.
  5. Five minutes before squash finish cooking, prepare stuffing. In non-stick 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.
  6. Remove squash from the oven and stuff with wild rice blend. 
  7. Serve and enjoy!

Notes:

Nutritional Highlight:

Acorn Squash is packed with vitamin C, vitamin A, B vitamins, potassium, iron and MUCH more!


Nutrition Facts

Per Portion

Calories 247
Calories from fat 57
Calories from saturated fat 4.8
Total Fat 6.3 g
Saturated Fat 0.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.7 g
Cholesterol 0
Sodium 26.4 mg
Potassium 1139 mg
Total Carbohydrate 49 g
Dietary Fiber 11.9 g
Sugars 6.9 g
Protein 4.5 g

Dietary servings

Per Portion


Fruit 0.4
Grain 0.3
Vegetables 3.7

Energy sources


Pygal70%451.21488801694204246.2689206511547623%299.08345506060516161.050401253167937%360.2759310668072109.495476115478870%23%7%CarbohydratesFatProtein
?
Help