October 21, 2018
Baked Acorn Squash with Curried Rice

Baked Acorn Squash with Curried Rice

by Berkeley Wellness  

The appeal of using a vegetable as an edible container for serving is obvious. Add to this the beauty of acorn squash, and the seductive flavors of a curry-scented, cheese-topped rice stuffing, and you have a winning dish that's perfect for fall. Bonus: It's hearty enough to serve as a main course.

  • 1 cup brown rice
  • ¾ teaspoon salt
  • 2 large acorn squash (about 1½ pounds each)
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • ¾ teaspoon ground ginger
  • ¾ teaspoon curry powder
  • ½ cup pitted dried plums (prunes), chopped
  • ¼ cup mango chutney, chopped
  • 1 tablespoon fresh lemon juice
  • ¾ cup shredded reduced-fat sharp Cheddar cheese
  • ½ cup plain fat-free yogurt

1. In a medium saucepan, cook the rice according to package directions, using ¼ teaspoon of salt.

2. Meanwhile, preheat the oven to 400°F. Halve the squash lengthwise and remove the seeds. Cut off a thin sliver from the bottom of each squash half so it will sit flat. Place the squash halves, cut-sides down, in a baking dish with water to come ½ inch up the sides of the squash. Bake until softened, about 20 minutes. Remove from the oven, but leave the oven on.

3. Scoop out most of the squash flesh, leaving a sturdy shell. Cut the flesh into ½-inch chunks.

4. In a large nonstick skillet, heat the oil over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the chunks of squash and cook, stirring frequently, until lightly colored, about 5 minutes.

5. Stir in the ginger, curry powder, and remaining ½ teaspoon salt, and cook until fragrant, about 1 minute. Stir in the dried plums, chutney, and lemon juice, and cook until the squash is tender, about 10 minutes. Stir in the rice and remove from the heat.

6. Drain any liquid remaining in the baking dish and place the squash shells, cut-side up, in the dish. Spoon the stuffing mixture into the shells, sprinkle with the Cheddar, cover with foil, and bake until heated through, about 10 minutes.

7. Serve topped with the yogurt.

Makes 4 servings.

Nutrition per serving: 480 calories, 9g total fat (2.9g saturated), 12mg cholesterol, 14g dietary fiber, 93g carbohydrate, 15g protein, 755mg sodium.

Good source of: calcium, fiber, magnesium, niacin, potassium, selenium, thiamin, vitamin B6.