Wild Rice-stuffed Acorn Squash

Nutrition Facts

Serving Size 1
Calories 423
Total Fat 16 g
Saturated Fat 2 g
Sodium 585 mg
Total Carbohydrate 62 g
Dietary Fiber 8 g
Protein 14 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Olive oil 2 teaspoons
Medium acorn squash 1
Wild rice ½ cup
Reduced-sodium chicken stock 1 ½ cups
Dried cranberries ¼ cup
Walnuts, chopped and toasted ¼ cup
Apple, diced ½ cup
Scallions, finely chopped 2
Freshly ground pepper
  1. Directions
  2. Preheat oven to 350˚F.
  3. Drizzle a baking pan with 2 teaspoons olive oil. Cut squash lengthwise down the middle and remove seeds. Place face-down on the oiled pan and bake for about 30 minutes, or until soft when pierced with a fork.
  4. Meanwhile, cook rice according to package directions, but using the stock instead of water and omitting any added fat or salt. If no directions are available, follow these general directions: Bring 1 ½ cups broth to a boil in a medium saucepan. Add ½ cup rice and return to a boil; reduce heat and cover. Simmer over low heat for 40-50 minutes, or until rice is tender. Drain any excess liquid.
  5. Transfer cooked rice to a large bowl. Mix in dried cranberries, walnuts, apple, and scallions. Season with freshly ground pepper to taste.
  6. Fill prebaked squash halves with the rice mixture. Bake at 350˚F until heated through, about 10 minutes.
Exchanges
3 vegetables; 2 starches; 2 fats; 1 fruit
Side Suggestions: Arugula Salad
Top arugula salad with sliced apple, chopped and toasted walnuts, and crumbled goat cheese. Drizzle with balsamic vinaigrette.

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.

advertisement