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Stuffed Summer Squash

Stuffed Summer Squash

147 Ratings
147 Ratings
Recipe Image
Stuffed Summer Squash on a plate
Makes: 4 Servings
Total Cost: $$$$

Summer squash stuffed with brown rice, fresh basil, beans, cheese, and veggies make a hearty and filling dish. Try this tasty recipe when summer squash are abundant in your garden or at the market.

Ingredients

  • 2 summer squash
  • 3 cups cooked brown rice
  • 1 cup diced tomatoes
  • 1 cup squash pulp (from summer squash listed above)
  • 1 cup white beans, drained and rinsed
  • 1 tablespoon fresh basil
  • 4 tablespoons Parmesan cheese

Directions

  1. Wash hands with soap and water.
  2. Wash and cut squash in half, lengthwise. Remove the large seeds.
  3. Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
  4. Scoop out a good amount of pulp (1 cup), place in a bowl and mix with stuffing (brown rice through Parmesan cheese).
  5. Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture.
  6. Top with grated Parmesan cheese. Bake at 350 °F for about 30 minutes.

Notes

Other Stuffing Options:

  • Rice + Turkey Stuffing: 1 cup squash pulp, 1 pound cooked ground turkey, 2 cups cooked brown rice, 1 can low-sodium condensed cream of mushroom soup, 2 tablespoons shredded cheddar cheese

     
  • Cornbread Stuffing: 2 cups squash pulp, 2 cups cornbread stuffing from a mix, dry, 1 cup diced cook chicken or ham, 1/4 cup raisins, 1/4 cup almonds or other nuts

Learn more about:

Source:

Connecticut Food Policy Council

Nutrition Information

Nutrients Amount
Total Calories 287
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 194 mg
Carbohydrates 55 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 147 mg
Iron 3 mg
Potassium 824 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 287
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 55 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 147 mg
Potassium 824 mg
Sodium 194 mg
Copper 402 mcg
Iron 3 mg
Magnesium 123 mg
Phosphorus 265 mg
Selenium 16 mcg
Zinc 2 mg
Vitamins
Vitamin A 200 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.1 mg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 14 mcg
Folate 90 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 46 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 3/4 cups
Grains 2 ounces
Protein Foods 1 ounce
Dairy 1/4 cups

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