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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.

  • 4 Servings
  • $3.00 - $5.99

Ingredients

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

Steps

1

Wash hands with soap and water.

2

Preheat oven to 350 degrees F.

3

Wash and cut 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 stuffing (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.

8

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9

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Ingredients

Serving Size: 1/4 of recipe

NutrientsAmount
Total Calories287
Total Fat3 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol3 mg
Carbohydrates55 g
Dietary Fiber9 g
Total Sugars6 g
Added Sugars included0 g
Protein12 g
Minerals
Calcium147 mg
Potassium824 mg
Sodium194 mg
Copper402 mcg
Iron3 mg
Magnesium123 mg
Phosphorus265 mg
Selenium16 mcg
Zinc2 mg
Vitamins
Vitamin A200 mcg RAE
Vitamin B60.6 mg
Vitamin B120.1 mg
Vitamin C29 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K14 mcg
Folate90 mcg DFE
Thiamin0.3 mg
Riboflavin0.3 mg
Niacin3 mg
Choline46 mg

Source:

  • Connecticut Food Policy Council