Swiss Chard & Wild Rice Stuffed Squash

Name: Swiss Chard & Wild Rice Stuffed Squash
Prep time: 20
Cook time: 65

4.9

4.9 out of 5 stars (based on 7 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

14 ingredients

This swiss chard and wild rice stuffed squash is especially great for a fall dish. Everyone gets excited when the first winter squash shows up in the markets, and for a good reason. Not...

1 cup uncooked wild rice
2 cups of water
4 small acorn squash, or 2 medium size
2 tablespoons olive oil, divided
1 bunch of Swiss chard, washed and chopped
½ medium yellow onion, chopped
¾ cup chopped mushroom
½ cup chopped red pepper
¼ cup pine nuts, toasted
¼ cup of grated parmesan, divided
2 tablepoons fresh chopped parsley, divided
2 tablespoons dried currants
½ cup vegetable stock or water
Salt and pepper to taste

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Nutrition Facts

Calories

480 cals

Fat

16 g

Saturated Fat

3 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

7 g

Carbohydrates

77 g

Sugar

7 g

Fiber

11 g

Protein

16 g

Sodium

1632 mg

Directions

Preheat oven to 400 °F. Cut acorn squash in half lengthwise, and scoop out the seeds. Brush with one tablespoon of the olive oil and sprinkle with salt and pepper. Place on a baking sheet and roast for 20 minutes, or until tender.
While squash is cooking, fill a small saucepan with 2 cups cold water, and bring to a boil. Add the wild rice. When it comes back to a boil, cover, reduce the flame to medium-low and gently simmer the rice for 30-40 minutes, or until all liquid is absorbed. Or follow package directions.
In a medium saucepan, pour in remaining tablespoon of olive oil. Add the peppers and onions and cook over medium heat until soft. Then add the mushrooms and Swiss chard and cook for one minute. Then add the pine nuts, stir for another minute, and take off heat.
Add cooked rice into the saucepan, along with the cheese, parsley, and currants. If mixture seems dry, add in a bit of the vegetable stock until it binds. Season with salt and pepper.
Spoon the filling into the cooked squash, and sprinkle with cheese and parsley.
Bake an additional 5 minutes until cheese is melted.

Chef Tips

Be sure to check squash with a fork, to make sure it is tender before you remove it from the oven. The rice can be made ahead of time, and added to the vegetables before scooping into the squash. If you do this, add some vegetable stock to the stuffing, so it does not get dry.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Swiss Chard & Wild Rice Stuffed Squash