Recipes
Stuffed Winter Squash
Makes 6 servings
Golden squash halves, mounded with stuffing and topped with apricot sauce make a visual feast worthy of any holiday meal. Use any of the smaller varieties of winter squash, including acorn squash, delicata, sweet dumpling, or kabocha.
3 medium winter squash
1/2 cup water
3 tablespoons reduced-sodium soy sauce, divided
1 medium onion, chopped
2 garlic cloves, minced
2 cups sliced mushrooms (about 1/2 pound)
1 cup sliced celery (2 large ribs)
1/4 cup finely chopped parsley
4 cups cubed whole-wheat bread
1/2 cup chopped dried apricots
1/2 teaspoon dried sage
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
water or vegetable broth, if needed
2 cups apricot nectar
1/4 teaspoon ground ginger
1/4 teaspoon ground coriander
1/4 teaspoon cinnamon
2 tablespoons maple syrup
2 teaspoons cornstarch
Cut squash in half and scoop out seeds. Steam until tender when pierced with a fork, about 20 to 30 minutes.
Heat 1/2 cup of water and 1 tablespoon of soy sauce in a large pot. Add onion, garlic, mushrooms, and celery. Cover and cook over medium heat, stirring occasionally, until onion is soft, about 5 minutes. Remove from heat.
Stir in parsley, bread cubes, apricots, sage, marjoram, thyme, and black pepper. The mixture should be moist enough to hold together, but not wet. If it is too dry, add a small amount of water or vegetable broth.
Preheat oven to 350oF. Divide stuffing mixture evenly among squash halves and bake 20 minutes.
Meanwhile, mix apricot nectar with ginger, coriander, cinnamon, maple syrup, cornstarch, and the remaining 2 tablespoons of soy sauce. Bring to a simmer, stirring constantly, and cook until clear and slightly thickened, about 2 minutes. Remove from heat.
Make a depression in the top of the stuffing on each squash. Fill with apricot sauce. Serve remaining sauce on the side.
Per 1/2 squash:
269 calories
1.7 g fat
0.3 g saturated fat
5.6% calories from fat
0 mg cholesterol |
6.3 g protein
63.7 g carbohydrate
27.8 g sugar
11.2 g fiber |
435 mg sodium
128 mg calcium
4 mg iron
23.8 mg vitamin C
1489 mcg beta-carotene
1.1 mg vitamin E |
Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
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