Curried Stuffed Acorn Squash
The pleasure and beauty of using a vegetable as a container for serving is obvious. Especially handsome are baked acorn squash halves filled with a delicious curry-spiced mixture of rice, fruit, and vegetables topped with cheese.
  • 1 cup brown rice
  • 2 large acorn squash (about 1-1/2 pounds each)
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • 1 large carrot, shredded
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1-1/2 cups chopped tomatoes
  • 1/2 cup chopped pitted prunes
  • 1/4 cup chopped mango chutney
  • 1 tablespoon fresh lemon juice
  • 2 ounces Cheddar cheese, shredded
  • 1/4 cup plain nonfat yogurt

1. In a large pot of boiling water, cook rice until firm-tender, about 30 minutes. Drain in a strainer.

2. Meanwhile, preheat oven to 400°F. Halve squash lengthwise and remove seeds. Cut off a thin sliver from bottom of each half so that squash will sit upright. Place squash cut-side down in a baking dish with water that comes 1/2 inch up sides of squash. Bake until softened, about 20 minutes. Remove from oven, but leave oven on.

3. Scoop out most of flesh, leaving a sturdy shell. Cut squash flesh into 1/2-inch chunks. In a large nonstick skillet, heat oil over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add chunks of squash and cook, stirring frequently, until lightly colored, about five minutes.

4. Add carrot and cook one minute. Stir in ginger, curry powder and salt, and cook until fragrant, about one minute. Stir in tomatoes, prunes, chutney, and lemon juice, and cook until squash is tender, about 10 minutes. Stir in rice and remove from heat.

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

6. Serve topped with dollop of yogurt.

Nutritional Information
Per serving: 489 calories, 9g total fat, 3.6g saturated fat, 3.6g monounsaturated fat, 1g polyunsaturated fat, 14g dietary fiber, 12g protein, 96g carbohydrate, 15mg cholesterol, 576mg sodium.
Good source of: beta-carotene, calcium, fiber, potassium, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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