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    Stuffed Delicata Squash

    Low SodiumLow PhosphorusLow ProteinDiabetes-FriendlyHeart HealthyEgg-FreeNo ShellfishNut-FreeAmericanSouthwestBeefDinner

    Stuffed Delicata Squash

    Low SodiumLow PhosphorusLow ProteinDiabetes-FriendlyHeart HealthyEgg-FreeNo ShellfishNut-FreeAmericanSouthwestBeefDinner
    4 stuffed squash halves
    Active time: 40 minutes
    Total time: 40 minutes

    Description

    In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

    Directions

    1. Preheat oven to 425°F.
    2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with 1/4 teaspoon salt. Place facedown on a large baking sheet. Bake until tender and browned on the edges, 25 to 30 minutes.
    3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.
    4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining 1/4 teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.
    5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

    Tips

    • For the best flavor, toast nuts and seeds before using in a recipe. To toast seeds, sliced or chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. To toast whole nuts, spread in a single layer in a small baking pan and bake in a 350°F oven until golden and fragrant, 5 to 7 minutes, stirring the nuts or shaking the pan once. Transfer to a small bowl or plate to cool. (When toasting hazelnuts, rub the nuts with a clean kitchen towel as soon as they come out of the oven to remove as much of the papery skin as possible.)
    © Meredith Operations Corporation. All rights reserved. Used with permission.

    Nutrition Per Serving

    • Calories319 cal
    • Total Fat13.9 g
    • Saturated Fat3.2 g
    • Cholesterol1 mg
    • Sodium481 mg
    • Carbohydrate Total34.8 g
    • Protein17.7 g
    • Phosphorus280 mg
    • Potassium843 mg
    • Fiber8.7 g
    • Calcium154 mg

    Ingredients

    • 2 small delicata squash (about 12 ounces each), halved and seeded
    • 6 teaspoons extra-virgin olive oil, divided
    • ½ teaspoon salt, divided
    • ½ cup bulgur
    • 1 cup water
    • 1 small onion, chopped
    • 8 ounces lean ground beef (90% or leaner)
    • 2 tablespoons chili powder
    • ½ cup nonfat or low-fat plain yogurt
    • 4 teaspoons toasted pepitas

    Ingredients

    • 2 small delicata squash (about 12 ounces each), halved and seeded
    • 6 teaspoons extra-virgin olive oil, divided
    • ½ teaspoon salt, divided
    • ½ cup bulgur
    • 1 cup water
    • 1 small onion, chopped
    • 8 ounces lean ground beef (90% or leaner)
    • 2 tablespoons chili powder
    • ½ cup nonfat or low-fat plain yogurt
    • 4 teaspoons toasted pepitas

    Description

    In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

    Directions

    1. Preheat oven to 425°F.
    2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with 1/4 teaspoon salt. Place facedown on a large baking sheet. Bake until tender and browned on the edges, 25 to 30 minutes.
    3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.
    4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining 1/4 teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.
    5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

    Tips

    • For the best flavor, toast nuts and seeds before using in a recipe. To toast seeds, sliced or chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. To toast whole nuts, spread in a single layer in a small baking pan and bake in a 350°F oven until golden and fragrant, 5 to 7 minutes, stirring the nuts or shaking the pan once. Transfer to a small bowl or plate to cool. (When toasting hazelnuts, rub the nuts with a clean kitchen towel as soon as they come out of the oven to remove as much of the papery skin as possible.)
    © Meredith Operations Corporation. All rights reserved. Used with permission.
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