Total Time: 1 hr and 15 mins
Serves: 6
Ingredients
- 3 small acorn squashes
- 1 tbsp avocado oil
- Pinch of salt and ground black pepper
Stuffing:
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp avocado oil
- 1 lb ground turkey 90/10
- 3 cups of spinach and/or kale packed and coarsely chopped
- 2 tbsp tomato paste
- 2 tsp dried rosemary
- 2 tbsp parsley finely chopped
- 1/2 tsp salt
- Ground black pepper to tatse
- 3/4 cup of any hard cheese shredded and divided
Instructions
- Preheat the oven to 450°F. To safely cut the squash, place a rubber mat under the cutting board and a towel on top. Set the squash on the towel and use a long serrated knife to carefully cut all the way around. If needed, a meat tenderizer can help, though it’s usually not necessary. Once cut, scoop out the seeds.
- Place the squash halves, cut side up, on a large baking sheet. Brush with 1 tablespoon of oil, then season with salt and pepper. Bake for 30 minutes.
- Meanwhile, prepare the stuffing. Heat a large skillet over low-medium heat and add the remaining avocado oil, tilting the pan to coat evenly. Add the onion and garlic, cooking until translucent, stirring occasionally. Then add the turkey and cook for about 7 minutes, stirring and breaking it into pieces. Add the remaining ingredients (except the cheese) and cook for a few more minutes. Remove from heat and stir in 1/2 cup of cheese.
- Stuff the pre-roasted squash halves with the mixture, dividing it evenly. Sprinkle the tops with the remaining cheese. Bake for another 25 minutes, or until the tops are golden brown. Serve hot.
Why we Recommend This Recipe:
1. Heart-Healthy Ingredients
- Acorn Squash: Rich in fiber, which can help lower cholesterol levels and improve heart health. It’s also a good source of potassium, which helps regulate blood pressure.
- Avocado Oil: High in monounsaturated fats, which are known for their heart health benefits, helping to reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
- Turkey: A lean protein source that is lower in saturated fat compared to red meats, which can help support heart health and lower blood pressure.
- Spinach/Kale: Both leafy greens are excellent sources of vitamins (like vitamin K) and minerals (like magnesium and potassium), which are crucial for maintaining healthy blood pressure and heart function.
2. Rich in Nutrients
This dish offers a variety of important vitamins and minerals:
- Vitamin A from the squash for healthy skin and immune function.
- Iron from the turkey and leafy greens to support blood health.
- Calcium from the cheese, essential for bone health.
3. Balanced Meal
The combination of lean protein, healthy fats, and fiber-rich vegetables makes this a well-balanced, nutrient-dense meal. It keeps you feeling fuller for longer, supporting weight management, which is crucial for maintaining healthy blood pressure levels.
4. Anti-Inflammatory Benefits
Ingredients like garlic, onions, and tomato paste have anti-inflammatory properties, which can help reduce chronic inflammation in the body—a factor linked to hypertension and heart disease.
By focusing on whole, minimally processed ingredients, this recipe provides a delicious and health-conscious option for those looking to manage their blood pressure and overall heart health.
Recipe and nutrition facts provided by iFoodReal
Nutrition Facts
- Serving: 1/2 of acorn squash
- Calories: 288 kcal
- Carbohydrates: 27g
- Protein: 24g
- Fat: 11g
- Saturated Fat: 4g
- Fiber: 4g
