Southwestern Stuffed Acorn Squash
May 06, 2019

Southwestern Stuffed Acorn Squash

Texas Health Center for Diagnostics and Surgery

Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.

Categories:   Healthy Eating

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Ingredients (Yield 6 servings)
• 3 acorn squash, ( ¾-1 pound each)
• 5 ounces bulk turkey sausage
• 1 small onion, chopped
• ½ medium red bell pepper,chopped
• 1 clove garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 cups chopped cherry tomatoes
• 1 15-ounce can black beans, rinsed (see Tip)
• ½ teaspoon salt
• Several dashes hot red pepper sauce, to taste
• 1 cup shredded Swiss cheese

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.

2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.

3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat and simmer until the tomatoes are broken down, 10 to 12 minutes.

4. When the squash is tender, reduce oven temperature to 325 degrees. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

• Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

• Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information
Per serving: 251 calories; 7 g fat(4 g sat); 8 g fiber; 36 g carbohydrates; 14 g protein; 81 mcg folate; 29 mg cholesterol; 9 g sugars; 0 g added sugars; 2,084 IU vitamin A; 47 mg vitamin C; 244 mg calcium; 3 mg iron; 478 mg sodium; 1,046 mg potassium
Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (42% dv), Calcium (24% dv), Folate (20% dv)
Carbohydrate Servings: 2½


From: EatingWell Magazine, September/October 2007