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Squash Stuffed with Brown Rice and Roasted Peppers Recipe

 

Ingredients

Servings: 4

 

Vegetable oil spray

2/3 cup uncooked brown rice

4 medium yellow summer squash or zucchini, halved lengthwise

1 1/2 large onions, chopped

1 tablespoon dried basil, crumbled

1 medium garlic clove, minced

1/4 tsp crushed red pepper flakes

8 ounces roasted red bell peppers, rinsed and drained if bottled, chopped

1/2 cup snipped fresh parsley

1/4 tsp salt

1 cup shredded reduced-fat sharp Cheddar cheese

Nutrition Facts

 

Exchanges/Choices:

2 Starch

3 Vegetable

1 Fat

 

Calories 274

    Calories from Fat 70

Fat 8g

    Saturated Fat 3.7g

Cholesterol 20mg

Sodium 477mg

Carbohydrate 46g

    Dietary Fiber 8g

    Sugar 13g

Protein 14g

Cooking Methods

  1. Preheat the oven to 350 degrees. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray.
  2. Prepare the rice using the package directions, omitting the salt and margarine.
  3. Meanwhile, using a measuring tsp or melon ball scoop, scrape and reserve the seeds and most of the flesh from the squash, leaving the shells intact. Place the squash shells with the cut side up in the baking pan. Set aside. Coarsely chop the squash flesh and seeds.
  4. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray. Cook the onions for 4 minutes, or until tender, stirring frequently.
  5. Stir the chopped squash, basil, garlic and red pepper flakes into the skillet. Cook for 5 minutes, or until the squash is tender, stirring frequently. Remove from the heat. Stir in the rice, red bell peppers, parsley and salt.
  6. Spoon about 1/2 cup rice mixture into each of the squash halves, pressing down firmly with a spoon or your fingertips. Cover the pan with aluminum foil.
  7. Bake for 30 minutes, or until the squash shells are tender. Sprinkle with the cheese. Bake for 5 minutes, or until the cheese has melted. Let stand for 5 minutes.
  8.  

Fun Facts / Cooking Tips

Brimming with flavor, these healthy vegetarian recipes for diabetes with squash halves, are piled high with brown rice and veggies and smothered in cheese.

 

 

More Vegetarian Recipes

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