Source: Julie DesGroseilliers, Dt.P. | Catégorie: Diabétique, Santé du cœur, Sauté et friture, Plats d’accompagnement

Wild Rice and Apple Stuffed Acorn Squash

The sweetness of the apple here complements the delicate flavors of squash, celery and thyme. Canola oil’'s high-heat tolerance makes it an ideal choice for both roasting and sautéing in this dish.

Wild Rice and Apple Stuffed Acorn Squash

INGRÉDIENTS

  • 1/4 cup wild rice, rinsed 60 mL*
  • 2 small acorn squash, halved and cored
  • 1 Tbsp plus 2 tsp canola oil 25 mL 
  • 1/2 cup finely chopped onion 125 mL
  • 2 garlic cloves, finely chopped
  • 2 celery stalks, diced
  • 1 large red apple, unpeeled and diced
  • 1 Tbsp fresh thyme 15 mL

PRÉPARATION

  • 1. In glass or metal bowl, cover wild rice with 1 cup (250 mL) boiling water. Let sit covered for 1 hour, until kernels pop and then drain water. 
  • 2. Preheat oven to 400⁰F (200⁰C).
  • 3. Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.
  • 4. Place squash, flat side down, on parchment-lined baking sheet. Bake 30 minutes or until squash is tender.
  • 5. Five minutes before squash finish cooking, prepare stuffing. In nonstick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook 2 minutes. Add rice and thyme; mix well.
  • 6. Remove squash from oven and stuff with wild rice blend. Serve. 
  • Cook’s Note: *For convenience, use leftover or canned wild rice and omit the first step.

RENDEMENT

4 servings

PORTION

1/2 squash

VALEUR NUTRITIVE

Per Serving

Calories210
Lipides6 g
Gras saturés0.5 g
Cholestérol0 mg
Glucides40 g
Fibres6 g
Protéines4 g
Sodium35 mg