Wheat Berry-Stuffed Winter Squash

7 Ratings
  • 5 5
  • 4 2
  • 3 0
  • 2 0
  • 1 0

Wheat berries are whole unprocessed wheat kernels. They require an extended period of cooking to tenderize the grain, so use that time to cook your squash.

Recipe by Cooking Light January 2001

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Recipe Summary

Yield:
4 servings (serving size: 1 stuffed squash half)
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 350°.

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  • Heat oil in a medium saucepan over medium-high heat. Add onion, wheat berries, and mustard seeds; sauté 3 minutes or until onion is tender. Add nuts, ginger, and jalapeño; sauté 1 minute. Add water, salt, and broth; bring to a boil. Cover, reduce heat, and simmer 2 hours or until tender. Stir in minced cilantro and juice. Remove from heat; keep warm.

  • While wheat mixture cooks, prepare squash. Cut squash lengthwise in half; discard seeds. Combine syrup and cinnamon; brush over squash. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 350° for 40 minutes or until tender. Divide the wheat mixture evenly among squash halves. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Per Serving:
319 calories; calories from fat 23%; fat 8.2g; saturated fat 1.5g; mono fat 3.6g; poly fat 2.7g; protein 8.6g; carbohydrates 51.3g; fiber 9.3g; iron 2.5mg; sodium 706mg; calcium 57mg.
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