Filling And Healthy Side Dish
Roast Squash with Wild Rice Filling
(4 votes)
(4 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
526
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish contains a full day's worth of vitamin A, which supports a healthy immyne system and healthy bones.
Serve this roasted sqaush with a simple side salad for added vitamins and minerals.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 15.1 g | (50 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 53.4 μg | (89 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 235 μg | (78 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,870 mg | (47 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 33 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups Wild rice
- 2 medium Butternut squash (halved and seeds removed)
- 5 Tbsps olive oil
- 1 large Red onion (finely chopped)
- 2 cloves garlic cloves (chopped)
- 1 red pepper (deseeded and finely chopped)
- 1.333 cups Mushrooms (chopped)
- ⅜ cup Red wine
- 2 Tbsps chopped thyme
- 4 Tbsps honey
- 2 Tbsps finely chopped parsley
- 1 cup fresh, white breadcrumbs
Preparation steps
1.
Heat the oven to 400ºF. Cook the rice according to the packet instructions for about 40 minutes or until it is just tender.
2.
While the rice is cooking, brush the exposed flesh of the squash with a little of the oil and place them in a roasting tin. Cover with foil and roast in the oven for 25 - 30 minutes or until the flesh is tender.
3.
Meanwhile, heat the remaining oil in a large pan and gently cook the onion until just soft but not brown. Add the garlic, cook for 2 minutes then add the pepper and cook for 5 more minutes. stirring from time to time. Add the mushroom, cook until they are softened then pour over the wine, season with salt and pepper, add the time and cook over a very gentle heat for about 25 minutes.
4.
When the rice is cooked, drain it well and add to the vegetable mixture. Remove the squash from the oven and discard to foil. Heat the honey in a small pan, brush it over the exposed flesh of the squash then pile the filling into the hollows of the squash.
5.
Mix the parsley with the breadcrumbs and scatter over the filling then return to the oven for 10 - 15 minutes.
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