Tofu-Stuffed Acorn Squash

Very Healthy
Health score
100%
Tofu-Stuffed Acorn Squash
35 min.
4
325kcal

Suggestions

Ingredients

  • small acorn squash stemmed halved seeded
  • cups baby spinach 
  • pint cherry tomatoes halved
  • 0.3 cup optional: dill fresh chopped
  • cloves garlic minced
  • servings kosher salt and pepper freshly ground
  • tablespoon juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • tablespoons parmesan cheese shredded
  • 1-inch pitas whole-wheat toasted
  • small onion red cut into 1/2-inch pieces
  • 14 ounce spicy tofu firm crumbled drained

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • microwave

Directions

  1. Put the squash in a large microwave-safe bowl.
  2. Add 1 tablespoon dill, a splash of water, and salt and pepper to taste. Cover with plastic wrap, pierce the plastic and microwave until tender, 15 minutes.
  3. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat.
  4. Add the onion and garlic; cook, stirring, until soft, 3 minutes. Stir in the tofu and 1/4 teaspoon salt; cook, undisturbed, 2 minutes, then cook, stirring, until browned, 3 more minutes.
  5. Push the tofu and onion to one side of the pan; add half of the tomatoes to the other side and season with salt. Cook, stirring the tomatoes, 3 minutes, then stir into the tofu and onion mixture.
  6. Add half of the spinach and a splash of water and stir until the spinach wilts. Stir in 1 tablespoon parmesan and 1 teaspoon lemon juice.
  7. Toss the pitas, the remaining spinach, tomatoes, 3 tablespoons dill, 1 tablespoon parmesan, 2 tablespoons olive oil, 2 teaspoons lemon juice, and salt to taste in a bowl. Spoon the tofu mixture into the squash.
  8. Serve with the salad.
  9. Photograph by Christopher Testani

Nutrition Facts

Calories325kcal
Protein17.1%
Fat41.8%
Carbs41.1%

Properties

Glycemic Index
60.75
Glycemic Load
1.58
Inflammation Score
-10
Nutrition Score
31.15739138554%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.47mg
Isorhamnetin
2.66mg
Kaempferol
4.42mg
Myricetin
0.29mg
Quercetin
10.47mg

Nutrients percent of daily need

Calories:325.08kcal
16.25%
Fat:16.18g
24.89%
Saturated Fat:2.47g
15.46%
Carbohydrates:35.8g
11.93%
Net Carbohydrates:29.02g
10.55%
Sugar:4.8g
5.33%
Cholesterol:1.7mg
0.57%
Sodium:310.89mg
13.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.89g
29.79%
Vitamin K:299.62µg
285.36%
Vitamin A:7242.76IU
144.86%
Vitamin C:74.22mg
89.97%
Manganese:1.14mg
56.82%
Folate:179.16µg
44.79%
Potassium:1418.22mg
40.52%
Magnesium:133.39mg
33.35%
Calcium:314.54mg
31.45%
Vitamin B6:0.61mg
30.64%
Iron:5.51mg
30.61%
Vitamin B1:0.41mg
27.54%
Fiber:6.77g
27.09%
Vitamin E:3.41mg
22.74%
Phosphorus:171.59mg
17.16%
Copper:0.33mg
16.55%
Vitamin B3:2.69mg
13.43%
Vitamin B5:1.13mg
11.31%
Vitamin B2:0.19mg
11.11%
Zinc:0.94mg
6.26%
Selenium:3.29µg
4.7%