Turkey and Rice Stuffed Acorn Squash

Dairy Free
Health score
44%
Turkey and Rice Stuffed Acorn Squash
45 min.
6
411kcal
29.22%sweetness
100%saltiness
16.11%sourness
10.55%bitterness
68.17%savoriness
71.26%fattiness
100%spiciness

Ingredients

  • tablespoons olive oil 
  • small acorn squash 
  • cup rice 
  • small onion 
  • cloves garlic 
  • 1.3 pounds pd of ground turkey lean (or 1 package)
  • package crimini mushrooms 
  • bag pkt spinach 
  • tablespoons vegeta seasoning 
  • 0.5 teaspoon bell pepper 
  • 0.5 teaspoon bell pepper 
  • servings salt and pepper 
  • 0.5 cup bread crumbs whole wheat

Equipment

  • frying pan
  • oven

Directions

  1. Prepare rice according to package instructions. (I either cook the rice in chicken stock, or this time I used water and added 1 tablespoon vegeta seasoning to the water to add flavor to the rice as it cooks.)
  2. Meanwhile preheat oven to 375 degrees.
  3. Cut squash in half and drizzle with olive oil, salt and pepper. Roast skin side down for 30 minutes.
  4. Heat 1 tablespoon olive oil in large skilled.
  5. Add diced onions. Cook until translucent.
  6. Add garlic and cook for 1 minute longer.
  7. Add turkey, 1 tablespoon vegeta, red pepper, salt and pepper. Cook until turkey is browned and almost cooked through. Rough chop the mushrooms and add to the pan. Cook until mushrooms are softened.
  8. Add rice and spinach and stir until spinach is just wilted.
  9. Stuff the squash with the meat and rice mixture and top with bread crumbs. (Either toss bread crumbs with 2 teaspoons olive oil, or I just spray them with spray olive oil to make sure that they brown in the oven.
  10. Bake stuffed squash in oven until bread crumbs are browned.

Nutrition Facts

Calories411kcal
Protein26.5%
Fat20.32%
Carbs53.18%

Properties

Glycemic Index
35.7
Glycemic Load
15.4
Inflammation Score
-10
Nutrition Score
34.689130434783%

Flavonoids

Apigenin
0.01mg
Luteolin
0.37mg
Isorhamnetin
0.58mg
Kaempferol
3.1mg
Myricetin
0.19mg
Quercetin
4.27mg

Taste

Sweetness:
29.22%
Saltiness:
100%
Sourness:
16.11%
Bitterness:
10.55%
Savoriness:
68.17%
Fattiness:
71.26%
Spiciness:
100%

Nutrients percent of daily need

Calories:411.2kcal
20.56%
Fat:9.77g
15.02%
Saturated Fat:1.56g
9.77%
Carbohydrates:57.5g
19.17%
Net Carbohydrates:51.69g
18.8%
Sugar:1.08g
1.2%
Cholesterol:51.97mg
17.32%
Sodium:1469.86mg
63.91%
Protein:28.65g
57.31%
Vitamin K:232.97µg
221.88%
Vitamin A:5279IU
105.58%
Vitamin B6:1.31mg
65.68%
Manganese:1.16mg
57.95%
Vitamin B3:11.55mg
57.77%
Vitamin C:41.03mg
49.74%
Selenium:27.34µg
39.05%
Potassium:1349.77mg
38.56%
Magnesium:143mg
35.75%
Phosphorus:356.07mg
35.61%
Folate:141.15µg
35.29%
Vitamin B1:0.43mg
28.45%
Iron:4.48mg
24.9%
Fiber:5.81g
23.25%
Vitamin B5:2.06mg
20.62%
Zinc:2.57mg
17.11%
Copper:0.33mg
16.65%
Vitamin E:2.09mg
13.9%
Vitamin B2:0.23mg
13.59%
Calcium:134.21mg
13.42%
Vitamin B12:0.48µg
8.04%
Vitamin D:0.38µg
2.52%