Bulgur And Beef Stuffed Acorn Squash Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
8 ounce: Lean ground beef,
2: Leeks, or small onions, trimmed and sliced
2: Garlic cloves, finely chopped
14: Ouces canned tomatoes, crushed
1/4 tsp: Dried basil,
1/4 tsp: Dried thyme,
1 cup: Bulgur,
1/8 tsp: Salt,
1/8 tsp: Pepper,
4: Acorn squash, halved and cored
Directions:
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 kitpath@earthlink.net on Nov 13, 1998, converted
by MM_Buster v2.0l.
Source from luhu.jp
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 kitpath@earthlink.net on Nov 13, 1998, converted
by MM_Buster v2.0l.
Source from luhu.jp