Healthy Recipes: Acorn Squash Stuffed with Chard & White Beans

Acorn squash’s natural shape makes it just right for stuffing. This filling has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.

4 حصص

Active Time: 40 دقيقة

الوقت الكلي: 40 دقيقة

مكونات

• 2 medium acorn squash, halved (see Tip) and seeded
• 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
• 1/2 ملعقة صغيرة ملح، مقسمة
• 1/2 teaspoon freshly ground pepper, divided
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons water
• 1 tablespoon tomato paste
• 8 cups chopped chard leaves (about 1 large bunch chard)
• 1 15-ounce can white beans, rinsed
• 1/4 cup chopped kalamata olives
• 1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
• 1/3 cup grated Parmesan cheese

Preparation

1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
3. Position rack in center of oven; preheat broiler.
4. Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.

Nutrition

342 Calories; 13 g Fat; 3 g Sat; 8 g Mono; 6 mg Cholesterol; 49 g Carbohydrates; 11 g Protein; 12 g Fiber; 665 mg Sodium; 151 mg Potassium

2 1/2 Carbohydrate Serving

التبادلات: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat

Nutrition Note: Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv).

Tips & Notes

• Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
• Ingredient Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.