LF (5g) fruit stuffed acorn squash

[Guest guest]

we could start this in the micro and brown in the oven.

lots of fruit.... could use whipped silken tofu for the egg -- maybe....

 

 

 

* Exported from MasterCook *

 

Stuffed Acorn Squash

 

Recipe By :24 Hour Fitness

Serving Size : 4 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

vegetable cooking spray

1/2 cup celery -- sliced

1/2 cup carrot -- sliced

1 teaspoon finely chopped jalapeno

1 cup cooked brown rice

1 cup bread crumbs

1/2 cup dried apricots -- chopped

1/2 cup dried pitted prunes -- chopped

1 cup defatted low-sodium vegetable broth

Salt and pepper -- to taste

1/3 cup egg substitute (egg beaters)

2 small acorn squash -- cut in half and seeded

 

Spray a nonstick skillet with cooking spray and heat over medium heat until hot.

Add celery, carrots and jalapeno and saute until tender (5-8 minutes). In a

large bowl, combine rice, bread crumbs, sauteed vegetables and dried fruit. Stir

in broth and egg substitute and season with salt and pepper and mix well.

 

Spoon mixture into acorn squash halves and place in a baking dish. Add 1-inch

hot water and cover with aluminum foil. Bake at 350 degrees for about an hour or

until squash is fork-tender.

 

Makes 4 Servings

Serving Size: 1/2 stuffed squash

 

Calories: 366

Total fat: 2 grams (5% of calories)

Saturated fat: trace

Cholesterol: 0 mg

Sodium: 481 mg

Carbohydrate: 80 grams (82% of calories)

Protein: 12 grams (12% of calories)

Dietary fiber: 9 grams

 

Source:

" www.24hourfitness.com/ "

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Per Serving (excluding unknown items): 383 Calories; 5g Fat (10.6% calories from

fat); 10g Protein; 80g Carbohydrate; 8g Dietary Fiber; trace Cholesterol; 551mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2

Fruit; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 4635 0 0 0 0

 

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=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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