Wild rice and apple stuffed acorn squash
The sweetness of apple complements the delicate flavours of squash, celery and thyme. This recipe is low in saturated fat, high in fibre and low in sodium, all components of a healthy diet. Learn more about healthy eating basics.
This recipe has been adapted to include Health Canada’s safe recipe style guide.
210 cal
Serves 4
Prep time
1h 50m
Cook time
0h 30m
Total time
2h 20m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. Gently rinse acorn squash, onion, garlic, celery, apple and thyme under cool running water before preparing these ingredients. -
Step 2
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. -
Step 3
Preheat oven to 400⁰F (200⁰C). -
Step 4
Brush inside of each squash half with 1/2 tsp (2 mL) canola oil. -
Step 5
Place squash, flat side down, on parchment-lined baking sheet. Bake 30 minutes or until squash is tender. -
Step 6
Five minutes before squash finishes cooking, prepare stuffing. In non-stick 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. -
Step 7
Remove squash from oven and stuff with wild rice blend. Serve. -
Step 8
Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 165°F (74°C). Discard uneaten leftovers after they have been reheated.
Nutritional information
Per serving (1 of 4)
- Calories
- 210
- Protein
- 4 g
- Sodium
- 35 mg
- Potassium
- 950 mg
- Total fat
- 6 g
- Saturated fat
- 0,5 g
- Cholesterol
- 0 mg
- Carbohydrates
- 40 g
- Fibre
- 6 g
- Sugars
- 12 g
- Added sugars
- 0 g
