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Quinoa-Cilantro-Stuffed Yellow Squash

Developed by Sharon Palmer

 

Servings: 4

Serving size: Half a squash with filling

 

¼ cup quinoa, uncooked

1 cups water

1 teaspoon reduced-sodium vegetable broth base

2 medium (about 7-inch) yellow summer squash (i.e. straightneck)

1 teaspoon extra virgin olive oil

½ small yellow onion, finely diced

½ small red pepper, finely diced

½ cup finely chopped mushrooms

1 medium clove garlic, minced

⅛ teaspoon black pepper

3 tablespoons fresh, minced cilantro

¼ cup finely chopped walnuts

 

Cooking instructions: Place quinoa in a small pot with water and broth base. Cover and cook over medium heat for 20 minutes, stirring occasionally. When finished, drain any leftover liquid and set aside.

 

While quinoa is cooking, slice squash horizontally in half and scoop out interior (reserve for another dish; the flesh is excellent in a stir-fry or soup), leaving about one inch of flesh around the peel. Place in a small baking dish, hollow side up.

 

Heat olive oil in a small sauté pan or skillet over medium heat. Add onion and cook for 2 minutes. Add pepper, mushrooms, garlic, black pepper and sauté for an additional 4 minutes. Place vegetable mixture in a medium bowl.

 

Preheat oven to 350°F. Add cilantro, walnuts and cooked quinoa to the bowl with vegetables, stirring to combine. Mound each squash with stuffing mix.

 

Add 1/2 cup water to bottom of pan to prevent from burning. Cover with foil and bake for 30 minutes. Remove from foil and bake for an additional 10 minutes.

 

(Nutrition per serving: 118 calories, 7 g total fat, 1g saturated fat, 0g trans fat, 12mg Sodium, 13g carbohydrate, 2g fiber, 2g sugars, 3g protein)

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