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Kale and Wild Rice–Stuffed Winter Squash
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This is a tasty dish. Between the kale, the rice, and the squash, it’s chock-full of fiber, antioxidants, and minerals. And the nutty, salty Pecorino Romano cheese gives it a quiet punch. This makes for a hefty side, and if you add shredded chicken to the stuffing, it becomes a light entrée.
Ingredients
- Extra virgin olive oil
- 2 acorn squash, cut in half and seeded
- Sea salt and freshly ground black pepper
- 1 cup wild rice
- 1 shallot, chopped fine
- 6 Tuscan kale leaves, ribs removed and leaves chopped fine
- 1 teaspoon Dijon mustard
- Zest of 1 lemon
- Handful of fresh flat-leaf parsley leaves, chopped
- 1/4 cup toasted walnuts, chopped
- 2 tablespoons grated Pecorino Romano
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 289 % Daily Value *
- Total Fat: 12 g 19.07%
- Saturated Fat: 5 g 25.4%
- Trans Fat: 0 g %
- Cholesterol: 22 mg 7.25%
- Sodium: 126 mg 5.25%
- Calcium: 128 mg 12.83%
- Potassium: 299 mg 8.55%
- Magnesium: 0 mg 0%
- Iron: 1 mg 6.51%
- Zinc: 0 mg 0%
- Total Carbohydrate: 35 g %
- Dietary Fiber: 4 g 14.32%
- Sugar: 4 g
- Protein: 11 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 3 g
- Vitamin A 4.46%
- Vitamin C 13.92%
- Vitamin D 0.3%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total1 oz-eq
