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Ингредиенты
- 4 med Butternut squash
- 2 c. water
- 3/4 c. Wild rice rinsed
- 3 Tbsp. Soy margarine divided
- 1 c. Red Onion minced
- 1 x Garlic clove chopped
- 2 1/2 c. Whole Wheat Bread crumbs firmly packed
- 1 Tbsp. Sesame seeds
- 1/2 tsp Sage
- 1/2 tsp Thyme
- 1 tsp Salt seasoned
- 1 c. Orange juice fresh
Инструкции
- Preheat the oven to 350 degrees.
- Halve the squashes and scoop out seeds and fibers. Place them cut side up in shallow baking dishes and cover tightly with covers or possibly foil. Bake for 40 to 50 min, or possibly till easily pierced with a knife, but still hard.
- In the meantime, bring the water to a boil in a saucepan. Stir in the rice, reduce to a simmer, then cover and cook till the water is absorbed, about 40 min.
- Heat 2 Tablespoons of the soy margarine in a skillet. Add in the onion and garlic and saute/fry till the onion is limp and golden brown.
- In a mixing bowl, combine the cooked wild rice with the sauteed onion and the remaining ingredients. When the squashes are cold sufficient to handle, scoop out the pulp, leaving hard shells about 1/2 inch thick. Chop the pulp and stir it into the rice mix. Stuff the squashes, place in foil-lined baking dishes, and cover.
- Before serving, place the squashes in a preheated 350-degree oven. Bake for 20 min, or possibly till well heated through.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 166g | |
| Recipe makes 8 servings | |
| Calories 216 | |
| Calories from Fat 23 | 11% |
| Total Fat 2.66g | 3% |
| Saturated Fat 0.53g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 544mg | 23% |
| Potassium 228mg | 7% |
| Total Carbs 40.92g | 11% |
| Dietary Fiber 2.9g | 10% |
| Sugars 6.33g | 4% |
| Protein 7.37g | 12% |
