This Holiday season, swap out a heavy dish for this lighter and delicious alternative. With its natural shape making it just right for stuffing, this baked acorn squash with white beans, olives, and parmesan cheese hits the spot with just a touch of Mediterranean flair. Coming in at just under 350 calories per serving, it makes for the perfect meal without the guilt.
Ingredients:
2 medium acorn squash, halved and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans, rinsed
1/4 cup chopped kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs
1/3 cup grated parmesan cheese
Preparation:
1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9x13 inch (or similar size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender (about 12 minutes).
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown. Add garlic, stir for 1 minute. Stir in water, tomato paste, and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender. Stir in white beans and olives; cook until heated through. Remove from heat.
3. Position rack in center of oven; preheat broiler.
4. Combine breadcrumbs, parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with breadcrumb mixture. Broil in the center of the open until the breadcrumbs are browned (1-2 minutes).
5. Enjoy!
Nutrition: 342 calories; 13 g fat (3 g sat, 8 g mono); 11 g protein; 12 g fiber
Source: eatingwell.com
No comments:
Post a Comment