Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Nov. 19, 2012

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Delicata Squash Stuffed with Holiday Rice

Delicata Squash

This is a very festive, yet simple and easy dish. Roasted delicata squash are filled with a wild rice pilaf studded with dried cranberries, shallots, celery, and toasted pecans. Serve this anytime in the fall or winter. It’s simple and easy enough to make on a weeknight for your family, but special and pretty enough for company.


Makes 4 servings

2 cups Imagine Foods No-Chicken Broth (or vegetable broth plus 1 teaspoon poultry seasoning)
1 cup wild rice blend (I use Lundberg farms brand; if you can’t find a blend, use half wild rice and half long-grain brown rice)
2 medium delicata squash
1 medium shallot, minced
2 ribs celery, diced
1/2 cup dried, sweetened cranberries
2 tablespoons pecans, chopped
1/4 cup chopped fresh flat-leaf parsley (optional)


Bring broth to a boil. Add rice, cover, reduce heat to low and simmer for 45-50 minutes.

Preheat oven to 400 F. Cut squash in half lengthwise. Scoop out seeds and stringy stuff. Place face down on parchment lined baking sheet for 30-40 minutes until tender when poked with a fork.

Toast pecans. Place pecans in a small skillet and cook over medium heat until fragrant and just beginning to darken. Remove, cool, and chop.

Sauté shallot and celery with 2 tablespoons water in a small nonstick pan over medium-high heat until soft and slightly golden. Add a bit more water as necessary, but do allow the vegetables to brown slightly.

When rice is done, stir celery and shallot mixture, cranberries and half of parsley into pot. Fill squash boats with rice and top with pecans and sprinkle of parsley.

Per serving (1/4 recipe): calories: 237; fat: 1.4 g; saturated fat: 0.3 g; calories from fat: 5.4%; cholesterol: 0 mg; protein: 14.9 g; carbohydrates: 43.6 g; sugar: 6.6 g; fiber: 14.9 g; sodium: 206 mg; calcium: 73 mg; iron: 4.6 mg; vitamin C: 25.1 mg; beta-carotene: 359 mcg; vitamin E: 0.4 mg

Recipe from Food for Life instructor Emily Webber (


Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
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