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Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Recipe and photo provided by Canola Eat Well

4 servings  / 1 hr 40 min

Prep 1 hr 10 min / Cook 30 min

Canola oil’s high-heat tolerance makes it an ideal choice for both roasting and sautéing in this dish.

Ingredients
  • 1/4 cup (50 mL) wild rice, rinsed
  • 2 small acorn squash, halved and cored
  • 1 tbsp (15 mL) plus 2 tsp (10 mL) canola oil
  • 1/2 cup (125 mL) finely chopped onion
  • 2 garlic cloves, finely chopped
  • 2 celery stalks, diced
  • 1 large red apple, unpeeled and diced
  • 1 tbsp (15 mL) fresh thyme
Directions
  1. In glass or metal bowl, cover wild rice with 1 cup (250 mL) boiling water. Let sit covered for 1 hour, until kernels pop and then drain water.
  2. Preheat oven to 400⁰F (200⁰C).
  3. Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.
  4. Place squash, flat side down, on parchment-lined baking sheet. Bake 30 minutes or until squash is tender.
  5. Five minutes before squash finish cooking, prepare stuffing. In non-stick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook 2 minutes. Add rice and thyme; mix well.
  6. Remove squash from oven and stuff with wild rice blend. Serve.
Nutritional info per serving (1 of 4)
  • Calories 210
  • Protein 4 g
  • Total Fat 6 g
    Saturated Fat 0.5 g
    Cholesterol 0 mg
  • Carbohydrates 40 g
    Fibre 6 g
    Sugars 12 g
    Added sugars 0 g
  • Sodium 35 mg
  • Potassium 950 mg