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Acorn Squash Stuffed with Chard and White Beans

TuscanySun
Posts: 3,608 Member
Found in Eating Well magazine. I'd play with it to lower the fat content, but thats just me.
Acorn Squash Stuffed with Chard and White Beans
Makes 4 servings. Cost per serving: under $3.00. Time: 40 minutes total
2 medium acorn squash, halved and seeded
1 tsp + 2 tblsp extra virgin olive oil, divided
½ tsp salt, divided
½ tsp freshly ground pepper, divided
½ c chopped onion
2 cloves garlic, minced
2 tblsp water
1 tblsp tomato paste
8 C. chopped chard leaves (about 1 large bunch)
1 15oz can white beans, drained and rinsed
¼ c chopped kalamata olives
1/3 C. coarse dry whole-wheat bread crumbs
1/3 C. grated Parmesan cheese
1. Cut a small slice off the bottom of each squash half, so it rests flat. Brush the inside with 1 tsp oil, sprinkle with ¼ tsp each salt & pepper. Place in a 9x13 microwave safe dish. Cover with plastic wrap and microwave on high till squash is fork-tender, about 12 minutes.
2. Meanwhile, heat 1 tblsp oil in large skillet over medium heat. Add onion: cook, stirring, until starting to brown (2 – 3 minutes). Add garlic; cook, stirring, 1 minute. Stir in water, tomato paste and the remaining ¼ tsp salt & pepper. Stir in chard, cover and cook till tender, 3 – 5 minutes. Stir in white beans and olives; cook till heated thru, 1 – 2 minutes more. Remove from heat.
3. Position rack in center of oven; preheat broiler.
4. Combine bread crumbs, Parmesan and the remaining 1 tblsp 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 bread crumb mixture. Broil in the center of the oven until breadcrumbs are browned, 1 – 2 minutes.
Nutrition:
342 calories
13 g fat (3 g saturated, 8 g mono)
49 g carbohydrates
11 g protein
12 g fiber
665 mg sodium
1151 mg potassium
Nutrition bonus: 100% Daily value Vitamin A, 60% vitamin C, 33% Magnesium and Potassium, 29% Folate, 20% Iron
Acorn Squash Stuffed with Chard and White Beans
Makes 4 servings. Cost per serving: under $3.00. Time: 40 minutes total
2 medium acorn squash, halved and seeded
1 tsp + 2 tblsp extra virgin olive oil, divided
½ tsp salt, divided
½ tsp freshly ground pepper, divided
½ c chopped onion
2 cloves garlic, minced
2 tblsp water
1 tblsp tomato paste
8 C. chopped chard leaves (about 1 large bunch)
1 15oz can white beans, drained and rinsed
¼ c chopped kalamata olives
1/3 C. coarse dry whole-wheat bread crumbs
1/3 C. grated Parmesan cheese
1. Cut a small slice off the bottom of each squash half, so it rests flat. Brush the inside with 1 tsp oil, sprinkle with ¼ tsp each salt & pepper. Place in a 9x13 microwave safe dish. Cover with plastic wrap and microwave on high till squash is fork-tender, about 12 minutes.
2. Meanwhile, heat 1 tblsp oil in large skillet over medium heat. Add onion: cook, stirring, until starting to brown (2 – 3 minutes). Add garlic; cook, stirring, 1 minute. Stir in water, tomato paste and the remaining ¼ tsp salt & pepper. Stir in chard, cover and cook till tender, 3 – 5 minutes. Stir in white beans and olives; cook till heated thru, 1 – 2 minutes more. Remove from heat.
3. Position rack in center of oven; preheat broiler.
4. Combine bread crumbs, Parmesan and the remaining 1 tblsp 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 bread crumb mixture. Broil in the center of the oven until breadcrumbs are browned, 1 – 2 minutes.
Nutrition:
342 calories
13 g fat (3 g saturated, 8 g mono)
49 g carbohydrates
11 g protein
12 g fiber
665 mg sodium
1151 mg potassium
Nutrition bonus: 100% Daily value Vitamin A, 60% vitamin C, 33% Magnesium and Potassium, 29% Folate, 20% Iron
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