The name of the dish speak for itself. This dish is packed with vitamins and essential nutrients. Remember, fruits and vegetables are one the best way to get your healthy carbs in. You can boost this effect by combining more than one vegetable into a single dish!
Acorn Squash Stuffed with Chard and White Beans
- 2 medium acorn squash, halved (see Tip) and seeded
- 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 2 tablespoons water
- 1 tablespoon tomato paste
- 8 cups chopped chard leaves (about 1 large bunch chard)
- 1 15-ounce can white beans, rinsed
- 1/4 cup chopped kalamata olives
- 1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
- 1/3 cup grated Parmesan cheese
Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
Position rack in center of oven; preheat broiler.
Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.
Tip: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
341 calories; 13 g fat(2 g sat); 12 g fiber; 50 g carbohydrates; 10 g protein; 47 mcg folate; 6 mg cholesterol; 8 g sugars; 0 g added sugars; 4937 IU vitamin A; 38 mg vitamin C; 177 mg calcium; 3 mg iron; 684 mg sodium; 1159 mg potassium
Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv)
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President & Co-Founder, Koko FitClub