Acorn Squash Stuffed W/ Pears, Wild Rice, Walnuts Recipe

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Acorn Squash Stuffed W/ Pears, Wild Rice, Walnuts
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Ingredients:

Directions:

  1. Preheat the oven to 350 degree F. Cut each squash in half crosswise. Scoop out and discard the seeds and strings.
  2. If necessary, trim the top and bottom so that the squash will sit level, and place on a rimmed baking sheet, cut side up. Sprinkle each half with a little salt, pepper, and nutmeg, to taste.
  3. Using 3 tablespoons of the butter, dot each half with some butter. Cover the pan tightly with foil and bake the squash just until moist and tender, about 45 minutes.
  4. Meanwhile, combine the rice, chicken broth, 1/4 teaspoon salt, and 2 cups of water, in a medium saucepan.
  5. Bring to a boil over medium-high heat. Reduce the heat to a bare simmer, partially cover, and cook, stirring occasionally, until the rice is tender, about 40 minutes. When the rice is done most of the water should be evaporated.
  6. In a 10-inch saute pan, heat the olive oil over medium heat.
  7. Swirl to coat the pan and saute the onion, garlic, celery, and carrot until slightly softened, about 3 minutes.
  8. Add the pears and saute 2 minutes longer. Cover the pan, adjust the heat to medium-low, and cook the vegetables until crisp-tender, 3 minutes longer.
  9. Add the sage, thyme, and parsley and saute 1 more minute. Remove from the heat.
  10. In a large bowl, combine the cooked rice, sauteed vegetables and pears, walnuts and dried cranberries.
  11. Taste and add salt and pepper, if desired. Mound the rice mixture into the squash halves, dividing it evenly.
  12. Cut the remaining tablespoon of butter into small pieces. Dot each stuffed squash with butter. Cover with foil.
  13. Bake at 350 degrees F until heated through, about 20 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 418.36 Kcal (1752 kJ)
Calories from fat 174.53 Kcal
% Daily Value*
Total Fat 19.39g 30%
Cholesterol 20.35mg 7%
Sodium 136.29mg 6%
Potassium 1006.61mg 21%
Total Carbs 58.82g 20%
Sugars 10.59g 42%
Dietary Fiber 8.03g 32%
Protein 7.27g 15%
Vitamin C 31.9mg 53%
Vitamin A 0.1mg 3%
Iron 3.7mg 21%
Calcium 106.6mg 11%
Amount Per 100 g
Calories 99.51 Kcal (417 kJ)
Calories from fat 41.51 Kcal
% Daily Value*
Total Fat 4.61g 30%
Cholesterol 4.84mg 7%
Sodium 32.42mg 6%
Potassium 239.42mg 21%
Total Carbs 13.99g 20%
Sugars 2.52g 42%
Dietary Fiber 1.91g 32%
Protein 1.73g 15%
Vitamin C 7.6mg 53%
Iron 0.9mg 21%
Calcium 25.3mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.2
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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