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Butter Nut Squash Stuffed With Orange Couscous

Yield 4 servings (serving size: 1 stuffed squash shell)
The pulp of winter squash is rich in vitamins A and C, iron, and riboflavin.

Ingredients

  • 2 (1 1/2- to 2-pound) butternut squash, halved lengthwise
  • 1/2 teaspoon olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 3/4 cup vegetable broth
  • 1/2 cup water
  • 3 tablespoons orange juice
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • 3/4 cup uncooked couscous
  • 2 tablespoons sweetened dried cranberries
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon grated orange rind
  • 1/4 teaspoon black pepper
  • 3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
  • 2 tablespoons slivered almonds, toasted
  • 1 cup orange juice
  • 2 tablespoons honey
  • 1/8 teaspoon curry powder
  • 1/8 teaspoon ground cinnamon

Nutrition Information

  • calories 331
  • fat 5.2 g
  • satfat 0.9 g
  • protein 9.6 g
  • carbohydrate 64.0 g
  • cholesterol 3 mg
  • iron 2.2 mg
  • sodium 510 mg
  • caloriesfromfat 14 %
  • fiber 7.3 g
  • calcium 79 mg

How to Make It

  1. Preheat oven to 350°.

  2. Place butternut squash, cut sides down, in a 13 x 9-inch baking pan. Add hot water to pan to a depth of 1/2 inch. Bake at 350° for 40 minutes or until tender.

  3. While squash bakes, heat a large nonstick skillet over medium-high heat; add oil. Add onion and carrot. Reduce heat to medium-low, and cook 20 minutes or until onion is golden and carrot is tender, stirring frequently. Set aside.

  4. Bring broth and next 4 ingredients to a boil. Stir in couscous and next 5 ingredients. Remove from heat. Cover and let stand 5 minutes.

  5. Remove and discard seeds from squash; scoop out pulp, leaving 1/4-inch-thick shells. Coarsely chop 1 cup pulp, reserving remaining pulp for another use.

  6. Combine reserved onion mixture, squash pulp, couscous mixture, chickpeas, and almonds; toss gently. Spoon mixture evenly into squash shells. Place shells in a 13 x 9- inch baking pan. Bake at 350° for 20 minutes or until thoroughly heated.

  7. While shells bake, bring 1 cup orange juice and honey to a boil in a small saucepan. Reduce heat; simmer, uncovered, 10 to 15 minutes or until mixture reduces to 1/3 cup, stirring occasionally. Stir in curry powder and cinnamon. Drizzle juice mixture evenly over couscous mixture.

Oxmoor House Healthy Eating Collection