Summer squash, also known as yellow squash, has numerous health benefits. This vegetable is rich in vitamins A, B6, C, folate, magnesium, riboflavin, phosphorus, potassium and manganese. Aka, they are packed with antioxidants, vitamins and other health-boosting components.

Did you know that you can meet your daily need for vitamin A with just one serving of squash? It’s also packed with vitamin C. Both vitamin A and C play an important role in our overall health and immune system. Squash is also an excellent source of fiber: 7 grams per serving means you stay full and feed your gut bacteria which helps you have better digestion and stay regular.

These are all great reasons to love our squash, but what about the flavor? I love squash because it is so   versatile. It is mild in flavor and slightly sweet. In this recipe we are scooping out the seeds and inner soft flesh   so that we get squash that are soft and firm but not mushy. For me, this is a big deal. I do not like overcooked,   mushy vegetables, even as an adult. Therefore, I’m always trying and developing recipes that bring out the   delicious flavors while still having texture.

I’ve been making a lot of recipes with squash right now because they are so abundant in the garden. No   garden, no worries! You can still enjoy squash and you know it will be its freshest because it is in season right   now, aka more flavor!

I’m loving this stuffed summer squash recipe because they are easy and versatile. You can stuff them with just    about anything. Today, I’ve made my stuffing with wild rice, onion, bell pepper, mushrooms and lean ground      meat. Here are a few variations but feel free to let your imagination run wild!

Tips and variations:

-Vegetarian: substitute the meat with beans such as black beans, chickpeas or tofu.

-No wild rice: substitute brown rice, quinoa or even cauliflower rice, cooking times will have to be adjusted

-No yellow squash: substitute zucchini (same baking time) or acorn squash (cook for 20-25 minutes or until flesh is soft, a fork goes through the flesh easily).

-Add your favorite veggies and if you’re trying to get you or your kids to like a new vegetable, add just a little in so that you get the flavor and eat it with foods you already like. This is a great way to introduce and start liking new foods.

Ingredients:

1 lbs lean ground beef (> 90/10)

1 red bell pepper

1 sweet onion (small)

1.5 cups wild rice (uncooked or 3 cups cooked)

4 yellow squash

2 1/2 tbsp. taco seasoning (or to taste)

2 tsp ground cumin

3 cups low sodium chicken stock

Directions:

  1. Preheat oven to 425 F. Line a cookie sheet with parchment paper to prevent sticking.
  2. If using Instant Pot or pressure cooker, add 2 cups chicken stock to 1.5 cups rice, 1 tbsp taco seasoning, 1 tsp cumin and cook 22 minutes on high pressure. Instant release and turn off heat. If using stove-top, add 3 cups chicken stock and 1.5 cups rice in medium saucepan, bring to a boil, reduce to lowest heat and cook until tender, 30-40 minutes. Fluff rice with a fork to prevent sticking.
  3. Small dice yellow onion and bell pepper, set aside.
  4. Cut yellow squash in half, scoop out seeds and middle of squash. Season with sea salt and black pepper and face flesh side down on cookie sheet. Bake for 10-12 minutes, until tender but a little firm. Remove from heat.
  5. While squash is cooking, heat saucepan to medium heat, add ground beef, 1 tbsp taco seasoning (or to taste), 1 tsp cumin, sea salt and black pepper. Cook until browned, about 5-8 minutes, stirring occasionally. Remove to a plate and drain off excess oil, so only about 1 tsp remains. Return pan to heat and add onion, bell pepper, 1/2 tbsp taco seasoning, dash of sea salt and black pepper.
  6. Cook vegetables until tender, about 5-8 minutes, stirring occasionally. Remove from heat.

To serve: place 2 squash halves on a plate, stuff with 2/3 cup wild rice, 1/2 cup ground meat and veggies. Enjoy!

Did you make this? I would love to know if you loved it and share you pic with a shout out to @livingupwellness and tag #livingupwellness.

 

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Created By Jill Roberts, MCN, RCN, LD

 

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