Stuffed Summer Squash
Summer squash stuffed with brown rice, fresh basil, beans, cheese, and veggies make a hearty and filling dish. Try this tasty recipe when summer squash are abundant in your garden or at the market.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 2.76 of 5 (148 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 1 cups
Ingredients
- 2 medium summer squash
- 3 cups cooked brown rice
- 1 cup diced tomatoes
- 1 cup white beans, drained and rinsed
- 1 tablespoon fresh basil
- 4 tablespoons Parmesan cheese
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees F. Wash and cut both squash in half, lengthwise.
- Remove the large seeds.
- Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
- Scoop out a good amount of pulp (1 cup), place in a bowl and mix with other ingredients (brown rice through Parmesan cheese).
- Place the squash shells in a baking dish.
- Stuff the squash with the stuffing mixture.
- Top with grated Parmesan cheese.
- Bake in preheated oven for about 30 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 299.67 |
| Total Fat | 3.44 g |
| Saturated Fat | 1.37 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 4.3 mg |
| Carbohydrates | 56.55 g |
| Dietary Fiber | 6.85 g |
| Total Sugars | 4.83 g |
| Added Sugars included | 0 g |
| Protein | 11.81 g |
| Calcium | 108 mg |
| Potassium | 681 mg |
| Sodium | 240.33 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 115 mg |
| Phosphorus | 316 mg |
| Selenium | 13 mg |
| Zinc | 2 mg |
| Vitamin A | 31 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 25 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 10 mcg |
| Folate | 87 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 44 mg |
Notes
Other Stuffing Options:
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Source
Recipe by: Connecticut Food Policy Council
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/stuffed-summer-squash. Federal works are public domain in the United States.