FAMILY-FRIENDLY
Wild rice & apple stuffed acorn squash
The sweetness of the apple complements the delicate flavours of squash.
Calorie Smart
Vegetarian
Developed by CanolaInfo.org
4 servings
40 minutes (prep: 10 mins / cook: 30 mins)
Time required
40 minutes
Carbohydrates
40 g/serving
Ingredients
- ¼ cup (60 mL) wild rice, rinsed*
- 2 small acorn squash, halved and cored
- 1 tbsp (15 mL) plus 2 tsp (10 mL) canola oil
- ½ cup (125 mL) finely chopped onion
- 2 garlic cloves, finely chopped
- 2 celery stalks, diced
- 1 large red apple, unpeeled and diced
- 1 tbsp (15 mL) fresh thyme
-
*
For convenience, use leftover rice or canned wild rice and omit the 1st step.
- Calories 210
- Carbs 40 g
- Sugar 12 g
- Fibre 6 g
Directions
- 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 400 ⁰F (200 ⁰C).
- Brush inside of each squash half with ½ 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.
Tip: Have leftovers for lunch the next day!
Per serving (1/2 squash)
- Calories 210
- Protein 4 g
-
Total fat 6 g
- Saturated fat 0.5 g
- Cholesterol 0 mg
-
Carbohydrates 40 g
- Fibre 6 g
- Sugars 12
- Added sugars 0 g
- Sodium 35 mg
- Potassium 735 mg
© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.
