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Orzo-Stuffed Squash

This is a perfect complement to grilled meats or seafood, or a delicious vegetarian entrée."


cooking spray
4 medium yellow squash (6-8 ounces each)
2 teaspoons + 1 teaspoon extra virgin olive oil
1 clove garlic, chopped
½ cup minced red onion
½ cup finely chopped red bell pepper
1 teaspoon basil
1 cup cooked orzo, pastina, or rice
1 tablespoon chopped flat parsley
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
3 ounces shredded sharp Cheddar cheese (can use reduced fat cheese)


Steam squash for 12 to 15 minutes until crisp-tender. When cool enough to handle, cut a lengthwise strip from the top of each squash and reserve; scoop out the pulp from the lids and the shells, discarding the seeds and leaving ¼-inch-thick shells. Invert the shells on a cooling rack over a towel and let drain for 30 minutes. Chop the squash lids and reserve. Melt 2 teaspoons olive oil in a 10-inch nonstick skillet over medium heat. Add the chopped garlic, onion and pepper and cook until tender, 3 to 5 minutes. Stir in the reserved chopped basil, chopped squash, orzo or rice, parsley, salt and pepper. Remove from the heat and let cool for 5 minutes. Stir in the shredded cheese. Rub each squash shell with ¼ teaspoon extra virgin oil. Stuff the squash shells generously with the orzo/vegetable mixture. The recipe may be done ahead to this point, covered and refrigerated. Place the rack in position A and preheat toaster oven to 400ºF on bake setting. Lightly coat an 11 x 7-inch baking dish with cooking spray. Arrange the stuffed squash in the baking dish. Bake until the squash are golden brown and heated through, 20 to 25 minutes. Serve hot.

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Makes 4 servings

Nutritional Information
Per Serving

Nutritional information per serving: Calories 185 (36% from fat) • carb. 21g • pro. 9g • fat 8g • sat. fat 1g • chol. 11mg • sod. 274mg • calc. 205mg • fiber 5g

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