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Stuffed Summer Squash

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Stuffed Summer Squash
En Español

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Recipe Total Cost
  • Makes: 4 Servings

Summer squash stuffed with brown rice, fresh basil, beans, cheese & 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 cup 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 tablespoon Parmesan cheese

Directions

1. Wash and cut squash in half, lengthwise. Remove the large seeds.
2. Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
3. Scoop out a good amount of pulp (1 cup), place in a bowl and mix with stuffing (brown rice through Parmesan cheese).
4. Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture.
5. 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, Farm Fresh Summertime Recipes

Nutrition Information

Nutrients Amount
Calories 287
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 194 mg
Total Carbohydrate 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 - data is not available
Nutrients Amount
Calories 287
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Total Carbohydrate 55 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars 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 1 mg
Vitamin B12 0 mcg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 14 mcg
Folate 90 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 46 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups
Grains
1 3/4 ounces
Protein Foods
1 ounce
Dairy
1/4 cups

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