Brown and Wild Rice Stuffed Squash
1 squash half
- 3 (1 pound each) medium acorn squash halved lengthwise, seeds and membrane removed
- 2 tablespoons canola oil, divided use
- ¾ teaspoon salt, divided
- ¼ teaspoon black pepper
- 3 tablespoons pure maple syrup, divided use
- 1½ cups onion, coarsely chopped
- 1½ cups red or green bell pepper, coarsely chopped
- ¼ cup hulled pumpkin seeds or chopped walnuts
- 2 cups hot cooked brown rice
- 1 cup hot cooked wild rice
- 1 teaspoon ground cumin
- ¼ teaspoon ground nutmeg
- ⅛ teaspoon dried pepper flakes, optional
- Preheat oven to 400 degrees.
- Lightly brush the squash halves with 1 tablespoon of the oil. Place squash, cut side down on a large foil-lined baking sheet. Bake 15 minutes. Remove from oven. Turn squash over, season with 1/4 teaspoon of salt and black pepper. Spoon 1/2 teaspoon syrup in each squash cavity.
- Stir together the onions, bell pepper and remaining oil in large bowl. Arrange onion mixture in a single layer on baking sheet surrounding the squash. Bake 20 minutes or until onions begin to lightly brown on edges. Add nuts to the baking sheet, continue baking for 5 minutes, or until squash is tender when pierced with a fork.
- Place the squash on a serving platter. If time allows, stir the onion mixture on the foil and fold up edges of the foil to seal. Let stand 10 minutes to allow vegetables to absorb flavors and release some of their natural juices.
- Combine the onion mixture with the brown rice, white rice, cumin, nutmeg, remaining 1/2 teaspoon salt and pepper flakes in the same large bowl used to toss the onion mixture. Mound equal amounts in each squash half. Drizzle 1 teaspoon syrup around the outer edges of each squash.
Makes 6 squash halves and 4 cups filling total Serves 6; 1 squash half and 2/3 cup filling per serving.
- Calories 320
- Total Fat 8g
- Sodium 330mg
- Carbohydrates 59g
- Dietary Fiber 6g
- Protein 7g