Brown & Wild Rice Stuffed Squash Recipe
A healthy and delectable alternative to traditional stuffing, Brown & Wild Rice Stuffed Squash by the California Wild Rice Advisory Board is perfect for the holiday season. This festive dish combines the warm flavors of acorn squash, maple syrup and nutmeg with 100% whole grain brown and wild rice. I can see this stuffing also served in other squash - butternut, banana and pumpkin - though acorn makes a perfect presentation for it.
Ingredients
- 3 medium acorn squash, 1 pound each, halved lengthwise, seeds and membrane removed
- 2 tablespoons canola oil, divided use
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons pure maple syrup, divided use
- 1 1/2 cups coarsely chopped onion, about 3/4-inch pieces
- 1 1/2 cups coarsely chopped red or green bell pepper, about 3/4-inch pieces
- 1/4 cup hulled pumpkin seeds or chopped walnuts
- 2 cups hot cooked brown rice*
- 1 cup hot cooked wild rice*
- 1 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1/8 teaspoon dried pepper flakes, optional
- (*Note: Brown and wild rice both take 45 minutes to cook so I saved a pan and cooked them together)
Directions
- Preheat oven to 400 degrees F.
- Lightly brush the 6 squash halves using a total of 1 tablespoon of the oil. Place squash, cut side down on a large foil-lined baking sheet. Bake 15 minutes. Remove from oven. Turn squash over; season using 1/4 teaspoon of salt and black pepper divided among the 6 squash halves. Spoon 1/2 teaspoon syrup in each squash cavity.
- Stir together the onions, bell pepper and remaining oil in large bowl. Arrange onion mixture in a single layer on baking sheet surrounding the squash. Bake 20 minutes or until onions begin to lightly brown on edges. Add nuts to the baking sheet, continue baking for 5 minutes, or until squash is tender when pierced with a fork.
- Place the squash on a serving platter. If time allows, stir the onion mixture on the foil and fold up edges of the foil to seal. Let stand 10 minutes to allow vegetables to absorb flavors and release some of their natural juices.
- Combine the onion mixture with the brown rice, white rice, cumin, nutmeg, remaining 1/2 teaspoon salt and pepper flakes in the same large bowl used to toss the onion mixture. Mound equal amounts in each squash half. Drizzle 1 teaspoon syrup around the outer edges of each squash.
- Yield: 6 squash halves and 4 cups filling total: Serves 12 as a side dish or 6 as an main dish serving
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 90g | |
| Recipe makes 12 servings | |
| Calories 159 | |
| Calories from Fat 44 | 28% |
| Total Fat 4.98g | 6% |
| Saturated Fat 0.65g | 3% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Potassium 215mg | 6% |
| Total Carbs 25.41g | 7% |
| Dietary Fiber 1.9g | 6% |
| Sugars 4.16g | 3% |
| Protein 4.49g | 7% |
