What a great way to get in a lot of healthy veggies in a very enjoyable, vegetarian dinner. Check out the red bracketed suggestions to help make this more SBD-safe.
Barley-Vegetable Stuffed Acorn Squash
From
Cooking Light
3 medium acorn squash (about 12 ounces each)
1 tablespoon water
1 tablespoon dark sesame oil
1 cup sliced fresh shiitake mushroom caps
1 cup diced onion
1 cup diced carrot
1 cup sliced leek
2 garlic cloves, minced
2 cups chopped fresh spinach
2 cups cooked pearl barley
[try to find an unpearled barley--pearled versions are stripped of their outer casing, which can make their GI higher]
2 tablespoons low-sodium soy sauce
1/4 teaspoon salt
1/4 to 1/2 teaspoon ground red pepper
1 tablespoon toasted sesame seeds
Cut squash in half lengthwise; discard seeds and stringy pulp. Place squash halves, cut sides up, on a 12-inch round glass platter; sprinkle with water. Cover loosely with plastic wrap; microwave at high 15 minutes or until tender, rotating platter a half-turn every 5 minutes. Let cool slightly. Scoop pulp from shells to equal 2 cups, reserving pulp and shells; set aside.
Heat oil in a large nonstick skillet over medium heat. Add mushrooms and next 4 ingredients (mushrooms through garlic); sauté 5 minutes. Stir in reserved squash pulp, spinach, and next 4 ingredients (spinach through red pepper). Spoon 1 cup spinach mixture into each squash shell half; sprinkle with sesame seeds.
Yield: 6 servings
CALORIES 139 (23% from fat); FAT 3.5g (sat 0.5g,mono 1.2g,poly 1.5g); IRON 2mg; CHOLESTEROL 0.0mg; CALCIUM 71mg; CARBOHYDRATE 24.7g; SODIUM 256mg; PROTEIN 3.8g; FIBER 5.3g
Cooking Light, JANUARY 1997
Barley-Vegetable Stuffed Acorn Squash (vegetarian)
