Wild Rice-Stuffed Squash

Stuffed squash is the perfect fall dish: hearty, flavorful, and warm. Plus, the variations are endless, so you can use whatever veggies you have on hand to fill it up.

Ingredients:

PREP TIME: 20 minutes / COOK TIME: 1 hour 20 minutes
TOTAL TIME: 1 hour 40 minutes
SERVINGS: 4

Squash:

2 lg butternut, buttercup or acorn squash
1/3 c water

Wild-Rice Stuffing:

1½ Tbsp non-diet tub-style margarine or butter
1 c fresh bread crumbs
1 tsp dried thyme
2 c sliced mushrooms
1/2 c chopped onions
1/2 c chopped celery
1 c chopped sweet red peppers
2 c cooked wild rice
1/2 c reduced-sodium vegetable broth
1/2 c nonfat sour cream
2 Tbsp grated Parmesan cheese
1 tsp no-salt herb blend


Directions:

1. TO MAKE THE SQUASH: Preheat the oven to 375°F.
2. CUT the squash in half lengthwise; remove and discard the seeds. Coat a 4-quart no-stick baking dish with no-stick spray. Place the squash, cut side down, in the dish. Pour the water into the dish and bake for 45 minutes, or just until the squash is tender.
3. TO MAKE THE WILD-RICE STUFFING: Meanwhile, in a large no-stick skillet over medium heat, melt the margarine or butter. Add the bread crumbs and thyme. Cook, stirring frequently, for 4 to 5 minutes, or until the bread crumbs are golden. Transfer to a small bowl and set aside.
4. COOK the mushrooms, onions, celery and peppers in the same skillet for 8 to 10 minutes, or until tender. Stir in the rice and broth. Cook for 4 minutes. Remove from the heat and stir in the sour cream and Parmesan.
5. SPRINKLE the flesh of the squash with the herb blend. Spoon equal amounts of the stuffing into each squash half, mounding the filling as necessary to use all of it. Sprinkle with the bread crumbs. Bake for 10 to 15 minutes, or until heated through.

NUTRITION (per serving) 310 calories, 7 g fat, 2 g saturated fat, 10 g protein, 57 g carbohydrates, 12 g sugar, 7 g fiber, 279 mg sodium

Tip: If using small squash, such as delicata or sweet dumpling, allow 1 per person.


Source:  prevention.com