Quinoa-Stuffed Squash

Photo: Ditte Isager

You can cook the squash, prepare the filling, and refrigerate up to two days ahead. Then assemble and bake just before serving.

Yield: Serves 4 (serving size: 1 stuffed squash)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 37 Minutes
Total: 1 Hour, 47 Minutes

Nutritional Information

Amount per serving
  • Calories: 362
  • Fat: 14.6g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.8g
  • Protein: 21.5g
  • Carbohydrate: 39.4g
  • Fiber: 4.7g
  • Cholesterol: 53mg
  • Iron: 4.6mg
  • Sodium: 620mg
  • Calcium: 238mg

Ingredients

  • 4 (1-pound) golden nugget squashes
  • Cooking spray
  • 2 (4-ounce) links hot turkey Italian sausage, casings removed
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1/2 cup water
  • 2 cups cooked quinoa
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon chopped fresh thyme
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 3/4 cup (3 ounces) shredded 2% reduced-fat Monterey Jack cheese, divided

Preparation

  1. 1. Cut the top quarter off each squash; reserve tops. Discard seeds. Arrange squashes, cut sides down, in 2 (11 x 7-inch) baking dishes. Fill each dish with 1-inch of water; microwave 1 dish at HIGH 15 minutes. Remove dish; repeat with remaining dish. Cool.
  2. 2. Preheat oven to 350°.
  3. 3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add sausage; sauté 5 minutes or until browned, stirring to crumble. Remove sausage with a slotted spoon. Add carrot, onion, and garlic to drippings in pan; sauté 2 minutes, stirring frequently. Stir in 1/2 cup water; bring to a boil. Reduce heat to medium; cover and cook 8 minutes or until carrot is tender.
  4. 4. Combine sausage, carrot mixture, quinoa, parsley, thyme, salt, and pepper; stir in 1/2 cup cheese. Stuff about 1 cup quinoa mixture in each squash, and top each serving with 1 tablespoon cheese. Arrange stuffed squashes in a broiler-safe baking dish, and place tops in dish. Bake at 350° for 20 minutes or until thoroughly heated. Remove from oven.
  5. 5. Preheat broiler to high.
  6. 6. Broil squashes 4 minutes or until cheese is golden.
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