Stuffed Summer Squash

This dish is a fantastic source of plant-based protein and complex carbohydrates, keeping you full and energized thanks to the combination of fiber-rich brown rice and white beans.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 medium summer squash · 160 kcal in the whole recipe
• 3 cups cooked brown rice · 614 kcal in the whole recipe
• 1 cup diced tomatoes · 30 kcal in the whole recipe
• 1 cup white beans, drained and rinsed · 324 kcal in the whole recipe
• 1 tablespoon fresh basil, chopped · 1 kcal in the whole recipe
• 4 tablespoons Parmesan cheese, grated · 72 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C). Wash the summer squash, cut them in half lengthwise, and scoop out the large seeds.

   

2. Place the squash halves skin-side down in a skillet with a small amount of water. Steam over medium heat until slightly tender but still firm, then scoop out about 1 cup of the inner pulp, leaving the outer shells intact.

   

3. In a mixing bowl, combine the scooped squash pulp with the cooked brown rice, diced tomatoes, white beans, fresh basil, and half of the Parmesan cheese.

   

4. Arrange the squash shells in a baking dish, stuff them generously with the rice and bean mixture, and sprinkle the remaining Parmesan cheese on top.

   

5. Bake in the preheated oven for about 30 minutes until the squash is tender and the cheese is lightly golden.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.