Sausage Stuffed Acorn Squash
|Acorn squash||3 Pound, halved lengthwise and seeded (2 Pieces, 1 1/2 Pound Each)|
|Olive oil||2 Teaspoon|
|Yellow onion||1 Large, chopped to make 1 cup|
|Granny smith apple||1 Large, peeled, cored, and diced to make 1 cup|
|Cold water||1⁄4 Cup (4 tbs)|
|Bulk pork sausage||6 Ounce, crumbled|
|Chopped rosemary leaves/1 teaspoon dried rosemary leaves||1 Tablespoon (Use Fresh)|
|Black pepper||1⁄4 Teaspoon|
|Minced parsley||1⁄4 Cup (4 tbs)|
|Fresh whole wheat bread crumbs||1 1⁄2 Cup (24 tbs) (Use 3 Slices)|
|1% low fat milk||1⁄4 Cup (4 tbs)|
1. Preheat the oven to 425°F. In a baking pan large enough to hold the squash in a single layer, place the squash cut-side-down. Pour in enough boiling water to come about 1 inch up the sides of the squash. Bake, uncovered, for 30 minutes or just until tender, then drain.
2. Meanwhile, in a 12-inch nonstick skillet, heat the oil over moderately high heat and saute the onion for 5 minutes. Add the apple and water; cook, uncovered, 5 minutes longer or until tender.
3. Stir in the sausage, rosemary, and pepper and saute for 5 minutes or until the sausage is no longer pink. Remove from the heat and stir in the parsley, bread crumbs, and milk.
4. Using a spatula, carefully turn the squash cut-side-up in the baking pan and fill each half with 1/4 of the sausage mixture. Bake for 20 minutes or until heated through. Serve.
Calories 436 Calories from Fat 132
% Daily Value*
Total Fat 15 g22.8%
Saturated Fat 5 g24.9%
Trans Fat 0 g
Cholesterol 40.3 mg13.4%
Sodium 260.8 mg10.9%
Total Carbohydrates 69 g23.1%
Dietary Fiber 11.6 g46.6%
Sugars 5.5 g
Protein 13 g26.9%
Vitamin A 36.2% Vitamin C 74.4%
Calcium 16.5% Iron 19.2%
*Based on a 2000 Calorie diet