Acorn Squash Stuffed with Chard & White Beans
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2 medium acorn squash , halved and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil , divided
1/2 teaspoon salt , divided
1/2 teaspoon freshly ground pepper , divided
1/2 cup chopped onion
2 cloves garlic , minced
2 tablespoons water
1 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans , rinsed
1/4 cup chopped Kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs
1/3 cup grated Parmesan cheese
Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
Position rack in center of oven; preheat broiler.
Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.
13 g fat(3 g sat,8 g mono);
6 mg cholesterol;
11 g protein;
12 g fiber;
49 g carbohydrates;
665 mg sodium;
1151 mg potassium;
0 g added sugars;
Carbohydrate Servings: 3
Vitamin A (100% daily value), Vitamin C (60% dv), Magnesium & Potassium (33% dv), Folate (29% dv), Iron (20% dv). ;
Exchanges: 3 starch, 1 vegetable, 1/2 plant-based protein, 2 fat