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Ингредиенты
- 8 ounce lean grnd beef
- 2 x leeks or possibly
- 1 sm onions trimmed and sliced
- 2 x garlic cloves finely minced
- 14 ounce canned tomatoes crushed
- 1/4 tsp dry basil
- 1/4 tsp dry thyme
- 1 c. bulgur
- 1/8 tsp salt
- 1/8 tsp pepper
- 4 x acorn squash halved and cored
Инструкции
- INTRO : Bulgur-stuffed acorn squash is a healthful meal in itself. Acorn squash is a good source of beta carotene. The lean grnd beef combined with the bulgur gives you 26 grams of protein. Learn how to stuff acorn squash in Step 5.
- Preparation Time: 20 min.
- Cooking Time: 1 hour 12minutes.
- Serves 4 generously.
- TIP: Removing most of the beef fat from the skillet reduces the saturated fat.
- Step 1: Preheat oven to 350F. Heat a large nonstick skillet over moderate heat. Add in beef and cook, stirring, about 4 min or possibly till browned. With a slotted spoon, transfer beef to a plate.
- Step 2: Spoon off all but 1 tsp. of fat from skillet. Add in leeks and garlic, and saute/fry about 5 min or possibly till browned.
- Step 3: Add in the tomatoes and dry herbs to the skillet and bring to a boil. Stir in the bulgur. Cover and gently simmer about 15 min.
- Step 4: Stir in the beef and season with the salt and pepper. Stuff the mix into squash and place in a roasting pan. Bake about 45 min or possibly till 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.
- Cooking: Good Food Which's Good for You.
- NOTES : Do not think the beef was necessary; grnd turkey would do, so would nuts and mushrooms or possibly cooked black beans...
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 291g | |
| Recipe makes 4 servings | |
| Calories 301 | |
| Calories from Fat 83 | 28% |
| Total Fat 9.21g | 12% |
| Saturated Fat 3.46g | 14% |
| Trans Fat 0.53g | |
| Cholesterol 39mg | 13% |
| Sodium 262mg | 11% |
| Potassium 814mg | 23% |
| Total Carbs 41.23g | 11% |
| Dietary Fiber 9.0g | 30% |
| Sugars 3.24g | 2% |
| Protein 16.56g | 26% |
