Stuffed Delicata Mash For Two


In this Tex-Mex-seasoned stuffed delicata squelch recipe, one-half of the dry reason beef is swapped out for bulgur to trim down saturated fatty without cutting dorsum on the amount of stuffing.

Makes: two servings, 1/2 stuffed squelch each
Serving Size: 1/2 stuffed squash
Active Time: xl minutes
Total Time: xl minutes

INGREDIENTS

1 small-scale delicata squelch (about 12 ounces), halved in addition to seeded
three teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, divided
1/4 loving cup bulgur
1/2 loving cup water
1/2 small-scale onion, chopped
four ounces thin dry reason beef (90% or leaner)
1 tablespoon chili powder
1/4 loving cup nonfat or low-fat plainly yogurt
two teaspoons toasted pepitas (see Tip)

PREPARATION

1. Preheat oven to 425°F.

2. Brush the cutting sides of the squelch amongst 1 teaspoon crude oil in addition to sprinkle amongst 1/8 teaspoon salt. Place facedown inwards a small-scale baking pan. Bake until tender in addition to browned on the edges, 25 to xxx minutes.

3. Meanwhile, convey bulgur in addition to H2O to a boil inwards a small-scale saucepan. Reduce oestrus to a simmer, comprehend in addition to laid upwards until tender in addition to most of the liquid has been absorbed, viii to 10 minutes. Drain well.

4. Heat the remaining two teaspoons crude oil inwards a medium skillet over medium heat. Add onion in addition to cook, stirring, until showtime to brown, three to v minutes. Add beef, chili pulverization in addition to the remaining 1/8 teaspoon salt; cook, stirring in addition to breaking upwards chunks amongst a spoon, until the meat is cooked through, three to v minutes. Stir inwards the bulgur in addition to laid upwards for 1 minute. Remove from oestrus in addition to stir inwards yogurt.

5. Spoon close 3/4 loving cup filling into each squelch half. Serve sprinkled amongst pepitas.

TIPS & NOTES

Tip: To toast small-scale seeds: Heat a small-scale dry out skillet over medium-low heat. Add seeds in addition to cook, stirring constantly, until fragrant, two to four minutes. Transfer to a bowl to cool.

NUTRITION

Per serving: 344 calories; xv g fatty (3 g sat, viii g mono); 44 mg cholesterol; 35 g carbohydrates; 0 g added sugars; half-dozen g full sugars; 22 g protein; 10 g fiber; 445 mg sodium; 874 mg potassium.
Nutrition Bonus: Vitamin Influenza A virus subtype H5N1 (347% daily value), Vitamin C (39% dv), Zinc (30% dv), Magnesium (28% dv), Potassium (25% dv), Iron (21% dv), Calcium (15% dv)
Carbohydrate Servings: 2
Exchanges: two starch, 1/2 vegetable, two thin meat, two fat

Source: healthdigezt.com

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