| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Meat, Vegetables | 4 | Servings | |
INGREDIENTS
| 8 | oz | Lean ground beef |
| 2 | Leeks, or small onions | |
| trimmed and sliced | ||
| 2 | Garlic cloves, finely | |
| chopped | ||
| 14 | Ouces canned tomatoes | |
| crushed | ||
| 1/4 | t | Dried basil |
| 1/4 | t | Dried thyme |
| 1 | c | Bulgur |
| 1/8 | t | Salt |
| 1/8 | t | Pepper |
| 4 | Acorn squash, halved and | |
| cored |
INSTRUCTIONS
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@earthlink.net on Nov 13, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 499
Calories From Fat: 123
Total Fat: 13.4g
Cholesterol: 42.5mg
Sodium: 456.7mg
Potassium: 2292.7mg
Carbohydrates: 82.9g
Fiber: 17.2g
Sugar: 5.4g
Protein: 22g