|Olive oil||2 teaspoons|
|Medium acorn squash||1|
|Wild rice||½ cup|
|Reduced-sodium chicken stock||1 ½ cups|
|Dried cranberries||¼ cup|
|Walnuts, chopped and toasted||¼ cup|
|Apple, diced||½ cup|
|Scallions, finely chopped||2|
|Freshly ground pepper|
- Preheat oven to 350˚F.
- Drizzle a baking pan with 2 teaspoons olive oil. Cut squash lengthwise down the middle and remove seeds. Place face-down on the oiled pan and bake for about 30 minutes, or until soft when pierced with a fork.
- Meanwhile, cook rice according to package directions, but using the stock instead of water and omitting any added fat or salt. If no directions are available, follow these general directions: Bring 1 ½ cups broth to a boil in a medium saucepan. Add ½ cup rice and return to a boil; reduce heat and cover. Simmer over low heat for 40-50 minutes, or until rice is tender. Drain any excess liquid.
- Transfer cooked rice to a large bowl. Mix in dried cranberries, walnuts, apple, and scallions. Season with freshly ground pepper to taste.
- Fill prebaked squash halves with the rice mixture. Bake at 350˚F until heated through, about 10 minutes.
3 vegetables; 2 starches; 2 fats; 1 fruit
Side Suggestions: Arugula Salad
Top arugula salad with sliced apple, chopped and toasted walnuts, and crumbled goat cheese. Drizzle with balsamic vinaigrette.
|Saturated Fat||2 g|
|Dietary Fiber||8 g|
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