저녁쉬움

Stuffed Summer Squash

Name: Stuffed Summer Squash
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
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

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.

55 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of recipe

300

칼로리

12g

단백질

57g

탄수화물

지방

식이섬유

당류

240mg

나트륨

포화지방 1 g · 콜레스테롤 4 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

summer squash
2 medium
cooked brown rice
3 cups
diced tomatoes
1 cup
white beans, drained and rinsed
1 cup
fresh basil
1 tablespoon
Parmesan cheese
4 tablespoons

조리법

1
Wash hands with soap and water.
2
Preheat oven to 350 degrees F.
3
Wash and cut both squash in half, lengthwise. Remove the large seeds.
4
Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
5
Scoop out a good amount of pulp (1 cup), place in a bowl and mix with other ingredients (brown rice through Parmesan cheese).
6
Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture.
7
Top with grated Parmesan cheese. Bake in preheated oven for about 30 minutes.

메모

•Rice + Turkey Stuffing : 1 cup squash pulp, 1 pound cooked ground turkey, 2 cups cooked brown rice, 1 can low-sodium condensed cream of mushroom soup, 2 tablespoons shredded cheddar cheese
•Cornbread Stuffing : 2 cups squash pulp, 2 cups cornbread stuffing from a mix, dry, 1 cup diced cook chicken or ham, 1/4 cup raisins, 1/4 cup almonds or other nuts

출처: USDA MyPlate Kitchen · Connecticut Food Policy Council

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