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Nutrition Facts

Serving Size 1
Calories 423
Total Fat 16 g
Saturated Fat 2 g
Sodium 585 mg
Total Carbohydrate 62 g
Dietary Fiber 8 g
Protein 14 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Olive oil 2 teaspoons
Medium acorn squash 1
Wild rice ½ cup
Reduced-sodium chicken stock 1 ½ cups
Dried cranberries ¼ cup
Walnuts, chopped and toasted ¼ cup
Apple, diced ½ cup
Scallions, finely chopped 2
Freshly ground pepper

Directions

  1. Preheat oven to 350˚F.
  2. Drizzle a baking pan with 2 teaspoons olive oil. Cut squash lengthwise down the middle and remove seeds. Place face-down on the oiled pan and bake for about 30 minutes, or until soft when pierced with a fork.
  3. Meanwhile, cook rice according to package directions, but using the stock instead of water and omitting any added fat or salt. If no directions are available, follow these general directions: Bring 1 ½ cups broth to a boil in a medium saucepan. Add ½ cup rice and return to a boil; reduce heat and cover. Simmer over low heat for 40-50 minutes, or until rice is tender. Drain any excess liquid.
  4. Transfer cooked rice to a large bowl. Mix in dried cranberries, walnuts, apple, and scallions. Season with freshly ground pepper to taste.
  5. Fill prebaked squash halves with the rice mixture. Bake at 350˚F until heated through, about 10 minutes.
  • Exchanges

    3 vegetables; 2 starches; 2 fats; 1 fruit

  • Side Suggestions: Arugula Salad

    Top arugula salad with sliced apple, chopped and toasted walnuts, and crumbled goat cheese. Drizzle with balsamic vinaigrette.