Rice and Apple “Stuffed” Acorn Squash

 In carbohydrates, Easy Recipes, Fall, Fibre, Healthy Recipes, Vegetables, Vegetarian

Now here’s a fall recipe if I ever did see one!

Acorn squash…apples…celery…onions 

Nature’s medley for sure 🙂 

And this one is particularly awesome because it’s so easy and super healthy.

And easy+healthy in my books, is king. 

I’m loving squash lately – everything from butternut to spaghetti, to now acorn.

It’s only been the last year of so that I’ve come to get to know these humble nutritional powerhouses better.

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I love how they are super versatile, have so much fresh taste (especially when local) and they’re inexpensive! 

I’m so glad I’ve branch out and really gotten into them.

Of course I also love that they have major healthy carbohydrates, including a whack of fibre, and they are a whole food.

Eating a diet that centres on whole food gets you well on your way to losing weight and reversing prediabetes.

Especially when you focus on fibre.

This dish is perfect for pairing with a protein of some sort (chicken or fish) plus a green veggie – say some broccoli or a spinach salad.

It doesn’t have to be fancy, but if you want to reverse your prediabetes, you’ve got to get in major nutrition each and every day, including healthy carbs.

And this recipe is a simple one to add to your repertoire to help you do just that 🙂

I hope you love it.

~April 

Rice and Apple Stuff Acorn Squash
Serves 4
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Total Time
40 min
Total Time
40 min
331 calories
71 g
0 g
4 g
8 g
0 g
420 g
35 g
14 g
0 g
3 g
Nutrition Facts
Serving Size
420g
Servings
4
Amount Per Serving
Calories 331
Calories from Fat 38
% Daily Value *
Total Fat 4g
7%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 35mg
1%
Total Carbohydrates 71g
24%
Dietary Fiber 9g
37%
Sugars 14g
Protein 8g
Vitamin A
20%
Vitamin C
53%
Calcium
11%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup wild or brown rice
  2. 2 small acorn squash, halved and cored
  3. 1 Tbsp canola oil
  4. 1 small finely chopped onion
  5. 2 cloves garlic, minced
  6. 3 celery stocks, diced
  7. 2 large apples, diced (leave peel on)
  8. 1 tsp fresh thyme
Instructions
  1. 1. Cook rice according to package instructions
  2. 2. Preheat oven to 400 degrees F.
  3. 3. Brush inside of each squash half with some canola oil
  4. 4. Place squash, cut side down, on a baking sheet lined with parchment paper or a re-useable baking sheet. Bake for 30 minutes or until soft.
  5. 5. Five minutes before squash is done, prepare the "stuffing". In a nonstick skillet, saute onion, garlic, celery in 1 tsp of canola oil.
  6. 6. Then add apple and cook for 2 minutes. Add rice and thyme to the pan and stir to combine.
  7. 7. Remove squash from oven and stuff with the rice mixture. Serve.
Notes
  1. Instead of brown rice, you could substitute any whole grain, like basmati rice or try a a medley like I do sometimes.
beta
calories
331
fat
4g
protein
8g
carbs
71g
more
Adapted from Diabetes Canada Healthy Living Calendar (2014)
April Saunders Nutrition http://aprilsaundersnutrition.com/
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