With their deep orange colors, winter squashes are rich sources of health-promoting phytochemicals called carotenoids. This dish, adapted from chowhound.com by Terri Taylor, registered dietitian at HonorHealth Cancer Care, can be a side or the center of your meal. You can easily modify your ingredients of choice — reach for quinoa instead of wild rice or toasted walnuts in place of pecans.
Ingredients
- Three medium acorn squash (about 1 ½ pounds each), halved lengthwise and seeds removed
- 2 teaspoons olive oil
- 1 tablespoon packed dark brown sugar
- ½ medium yellow onion, finely chopped
- Two medium shallots, finely chopped
- Four celery stalks, finely chopped
- 1 tablespoon minced fresh thyme leaves
- 2 cups cooked wild rice blend 2/3 cup pecans, toasted and finely chopped
- ¼ cup dried cranberries, finely chopped
- Kosher salt and freshly ground black pepper to taste
Preparation
Squash:
- Heat oven to 450 degrees. Arrange rack in middle.
- Place squash cut side up on a baking sheet.
- Brush tops and sides of squash halves with olive oil.
- Sprinkle with brown sugar and season with salt and black pepper.
- Roast in the oven until just fork tender, about 25 to 30 minutes.
Filling:
- Swirl olive oil in large frying pan over medium heat.
- Add onions, shallots and celery, stir to coat.
- Cook, stirring occasionally, until just softened, about six minutes.
- Stir in thyme. Cook until just fragrant, about one minute. Remove from heat.
- Stir in rice, pecans and cranberries.
- Season as desired with salt and black pepper.
Final steps
- Divide rice filling among the roasted squash halves.
- Continue roasting until squash is completely fork tender, the edges have started to brown and the filling is heated through, about 20-25 minutes.
Yield: Six servings
Approximate nutritional breakdown per serving: 361 calories, 7 grams protein, 13 grams fat, 54 grams carbohydrate, 8 grams fiber, 193 milligrams sodium