Stuffed butternut squash
Serves: 4 (as a side, or 2 as a meal)
Time to make: 1 hr 25 mins
Total cost: $10.48 / $2.62 per serve
(at time of publication)
Ingredients
- 1 butternut squash (1kg)
- 1 leek, chopped finely
- 1 clove garlic, crushed
- 1 red capsicum, deseeded and diced
- ½ cup mushrooms, diced
- 1 cup chopped finely fresh parsley
- juice of 1 lemon
- ½ teaspoon dried sage
- ½ teaspoon dried thyme
- ¼ cup currants
- ½ cup cashew nuts, toasted and roughly chopped
- 100g basmati rice
- salt and pepper
Instructions
1 Preheat oven to 200°C.
2 Slice squash lengthways in half, scoop out seeds and discard, score flesh and scoop out with a spoon (enough to create a cavity for rice mixture).
3 Spray pan with olive oil, heat and add leek and garlic, stir for 2 minutes. Add capsicum and squash, fry until softened.
4 Add mushrooms, stir for 2 minutes and take off heat. Add rice, cashew nuts, parsley, sage, thyme, lemon juice and currants. Season well with salt and pepper.
5 Pack the mixture into the squash halves and press together.
6 Spray squash with olive oil then wrap in foil. Bake for 1 hour, or until tender.
Nutrition Info (per serve)
Kilojoules 1465kJ
Calories 350cal
Protein 10.1g
Total fat 10g
–Saturated fat 1.8g
Carbohydrates 55.3g
–Sugars 20.4g
Dietary fibre 8.1g
Sodium 165mg
Calcium 140mg
Iron 4.3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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