5
BAKED ACORN
SQUASH
Don’t let the sweet, smooth taste of
acorn squash fool you! This kid-friendly
vegetable is rich in vitamins, minerals,
fiber and antioxidants.
Serves:
2
Serving Size:
½ squash
Prep Time:
20 minutes
Inactive:
0 minutes
Cook:
60 minutes
TOTAL:
1 hour, 20 minutes
INGREDIENTS:
• 1 whole acorn squash
• ½-teaspoon steak seasoning (or preferred seasoning)
• 1 cup brown rice
• 1 cup chicken broth—low sodium
• 1 can black beans-low sodium, rinsed and drained
• ½-bunch spinach, chopped
• 4 ounces mushrooms, chopped
• ½-medium yellow onion, chopped
• ½-tablespoon butter (optional)
INSTRUCTIONS:
Preheat oven to 350 degrees. Cut your squash in half and scoop out the seeds. Place your squash face
down in a baking dish in about 1 inch of water. Roast your squash in the oven for 30 minutes at 350 de-
grees. Then change oven temperature to 375 degrees. Turn over your squash, drain the water from your
pan and lightly season the top with seasoning of choice. Roast in the oven for another 30 minutes at 375
degrees.
While squash is baking, mix together 1 cup of brown rice, 1 cup of chicken broth and ½-tablespoon of
butter (optional) and bring to a boil. Cover with a lid, turn down to low and let simmer for 30 minutes lightly
fluffing rice every 10 minutes. Add more broth if needed after the first 30 minutes, take pot off burner and
let stand for 15 minutes continuing to lightly fluff your rice.
While your rice is sitting for 15 minutes, place the vegetables and beans in a skillet on medium to low
heat and lightly sear.
To serve, scoop rice and vegetables into center of squash and it is ready to eat!
NUTRITIONAL VALUE:
ORANGE
POINTS PER
SERVING
9
HANNAH
Store 8562
Bonney Lake, WA
Calories: 406
Sodium: 494 mg
Fat: 1 g
Carbohydrates: 84 g
Protein: 19 g
Sugars: 4 g
