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.
- 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
- 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.
- Preheat oven to 400⁰F (200⁰C).
- Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.
- Place squash, flat side down, on parchment-lined baking sheet. Bake 30 minutes or until squash is tender.
- 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.
- 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