Bulgur and beef stuffed acorn squash

4 Servings

Ingredients

Quantity Ingredient
8 ounces Lean ground beef
2 Leeks; or small onions, trimmed and sliced
2 Garlic cloves; finely chopped
14 Ouces canned tomatoes; crushed
¼ teaspoon Dried basil
¼ teaspoon Dried thyme
1 cup Bulgur
⅛ teaspoon Salt
⅛ teaspoon Pepper
4 Acorn squash; halved and cored

Directions

INTRO : Bulgur-stuffed acorn squash is a healthful meal in itself. Acorn squash is a good source of beta carotene. The lean ground beef combined with the bulgur gives you 26 grams of protein. Learn how to stuff acorn squash in Step 5. Preparation time: 20 minutes. Cooking time: 1 hour 12 minutes. Serves 4 generously. TIP: Removing most of the beef fat from the skillet reduces the saturated fat. PER STUFFED SQUASH: Calories 491, Saturated Fat 3g, Total Fat 7g, [20%cff] Sodium 233mg, Cholesterol 43mg, Protein 26g, Carbohydrate 94g, Fiber 13g Step 1: Preheat oven to 350F. Heat a large nonstick skillet over moderate heat. Add beef and cook, stirring, about 4 minutes or until browned. With a slotted spoon, transfer beef to a plate.

Step 2: Spoon off all but 1 teaspoon of fat from skillet. Add leeks and garlic, and saute about 5 minutes or until browned.

Step 3: Add the tomatoes and dried herbs to the skillet and bring to a boil. Stir in the bulgur. Cover and gently simmer about 15 minutes.

Step 4: Stir in the beef and season with the salt and pepper. Stuff the mixture into squash and place in a roasting pan. Bake about 45 minutes or until tender.

Step 5: To stuff the squash, slice it lengthwise and scoop out the seeds.

Cut a thin slice from base of each half so it will sit flat. Spoon the filling into each half.

Source: the How-To Book of Healthy Cooking: Good Food That's Good for You.

Reader's Digest Staff. (Jan 1996) ISBN#: 0895777894 Hardcover.

Recipe by: Reader's Digest Healthy Cooking Posted to EAT-LF Digest by kitpath@... on Nov 13, 1998, converted by MM_Buster v2.0l.

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