Stuffed Delicata Squash

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In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

Stuffed Delicata Squash
photographer: Peter Ardito
Nutritionist Tested & Approved

Time: 40 minutes

Ingredients
  • 2 small delicata squash (about 12 ounces each) , halved and seeded

  • 6 teaspoons extra-virgin olive oil , divided

  • 1/2 teaspoon salt , divided

  • 1/2 cup bulgur

  • 1 cup water

  • 1 small onion , chopped

  • 8 ounces lean ground beef (90% or leaner)

  • 2 tablespoons chili powder

  • 1/2 cup nonfat or low-fat plain yogurt

  • 4 teaspoons toasted pepitas (see Tip)

Directions
  1. Preheat oven to 425°F.

  2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with 1/4 teaspoon salt. Place facedown on a large baking sheet. Bake until tender and browned on the edges, 25 to 30 minutes.

  3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.

  4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining 1/4 teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.

  5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.

Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.


Nutritional Facts

Servings
4
Serving Size
1/2 stuffed squash
Calories
344
Carbohydrates
35 g
Fat
15 g
Saturated Fat
3 g
Protein
22 g
Cholesterol
44 mg
Dietary Fiber
10 g
Potassium
874 mg
Sodium
443 mg
Yield
4 servings
1/2 stuffed squash each
Exchanges
2 starch
1/2 vegetable
2 lean meat
2 fat
Vitamin A
347% daily value
Vitamin C
39% dv
Zinc
30% dv
Magnesium
28% dv
Potassium
25% dv
Iron
21% dv
Calcium
15% dv

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