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 Thats Good for You. Readers Digest Staff. (Jan 1996) ISBN#: 0895777894 Hardcover. Recipe by: Readers Digest Healthy Cooking Posted to EAT-LF Digest by firstname.lastname@example.org on Nov 13, 1998, converted by MM_Buster v2.0l.
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|Serving Size: 1 Serving (650g)|
|Recipe Makes: 4|
|Calories from Fat: 60 (16%)|
|Amt Per Serving||% DV|
|Total Fat 6.6g||9 %|
|Saturated Fat 2.5g||12 %|
|Monounsaturated Fat 2.6g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 37.1mg||11 %|
|Sodium 72.6mg||3 %|
|Potassium 2025.1mg||53 %|
|Total Carbohydrate 69.1g||20 %|
|Dietary Fiber 11.6g||46 %|
|Sugars, other 57.5g|
|Protein 18.6g||27 %|
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Calories per serving: 379
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