swiss chard & rice stuffed squash- cook for your life- anti-cancer recipes

Swiss Chard & Wild Rice Stuffed Squash

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients
This swiss chard and wild rice stuffed squash is especially good fall food. Everyone gets excited when the first winter squash shows up in the markets, and for a good reason. Not only are...

Ingredients

  • 1 cup uncooked wild rice
  • 2 cups of water
  • 4 small acorn squash, or 2 medium size
  • 2 tablespoons olive oil, divided
  • 1 bunch of Swiss chard, washed and chopped
  • ½ medium yellow onion, chopped
  • ¾ cup chopped mushroom
  • ½ cup chopped red pepper
  • ¼ cup pine nuts, toasted
  • ¼ cup of grated parmesan, divided
  • 2 tablepoons fresh chopped parsley, divided
  • 2 tablespoons dried currants
  • ½ cup vegetable stock or water
  • Salt and pepper to taste

Nutrition Facts

Calories

480 cals

Fat

16 g

Saturated Fat

3 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

7 g

Carbohydrates

77 g

Sugar

7 g

Fiber

11 g

Protein

16 g

Sodium

1632 mg

Directions

  1. Preheat oven to 400 degrees. Cut acorn squash in half lengthwise, and scoop out the seeds. Brush with one tablespoon of the olive oil and sprinkle with salt and pepper. Place on a baking sheet and roast for 20 minutes, or until tender.
  2. While squash is cooking, fill a small saucepan with 2 cups cold water, and bring to a boil. Add the wild rice. When it comes back to a boil, cover, reduce the flame to medium low and gently simmer the rice for 30-40 minutes, or until all liquid is absorbed.  Or follow package directions.
  3. In a medium saucepan, pour in remaining tablespoon of olive oil. Add the peppers and onions and cook over medium heat until soft. Then add the mushrooms and Swiss chard and cook for one minute. Then add the pine nuts, stir for another minute, and take off heat.
  4. Add cooked rice into the saucepan, along with the cheese, parsley, and currants. If mixture seems dry, add in a bit of the vegetable stock until it binds. Season with salt and pepper.
  5. Spoon the filling into the cooked squash, and sprinkle with cheese and parsley.
  6. Bake an additional 5 minutes until cheese is melted.

Chef Tips

Be sure to check squash with a fork, to make sure it is tender before you remove it from the oven. The rice can be made ahead of time, and added to the vegetables before scooping into the squash. If you do this, add some vegetable stock to the stuffing, so it does not get dry.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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