Heart Healthy Tips

Quinoa Stuffed Yellow Squash

Ingredients

6 medium (4 large) whole yellow squash
1/2 cup dry quinoa (rinsed)
1 cup water
3 or 4 Roma tomatoes (cut in half lengthwise, skin on)
1 green bell pepper (chopped)
1 medium or 1/2 a large red onion (chopped)
3–4 cloves garlic (minced)
1 tablespoon fresh rosemary (minced), or 1 tsp dried rosemary
Olive oil
Approximately 1/2 tsp salt
Ground pepper as desired
Approximately ¼ cup Shredded parmesan cheese
Crushed red pepper (optional)

• Preheat oven to 400 degrees.
• Prepare the squash by washing and cutting off the inedible ends. Save and chop up the squash tops.
• Slice the squash in half lengthwise and scrape out the inside contents using a spoon. Save the inside contents to be used in the filling.
• Coat the squash shells with a small amount of olive oil and season with ground pepper.
• Grease a baking sheet with olive oil.
• Place the squash shells in a baking pan to be baked at the same time as the tomatoes.
• Place the tomato halves in a baking pan greased with olive oil skin side up.
• The tomatoes will bake for approximately 20 minutes or until tomatoes are very soft. Set aside.
• The squash shells will bake for approximately 20 to 25 minutes or until tender. Set aside.
• While squash and tomatoes are baking, heat approximately 1 to 2 tbsp of olive oil in a pan. Add the squash contents and stems. Season with 1/4 tsp salt and pepper and sauté over medium heat until squash stems are tender and the water is cooked out. Set aside.
• In a large pan, heat approximately 1 to 2 tbsp olive oil on medium heat. Add the chopped onion. Saute the onions until translucent. Next, add the green pepper, garlic, rosemary, 1/4 tsp salt and pepper and sauté together until peppers are tender. Reduce to low heat.
• Prepare quinoa for cooking by placing in a strainer and rinsing with cold water for about 1 or 2 minutes.
• Add the rinsed quinoa along with 1 cup of water to the sautéed onion, green pepper, garlic, and rosemary mixture. Bring mixture to a boil. Reduce heat, cover and simmer for approximately 10–15 minutes or until the quinoa seeds are tender but still have a “bite” to them.
• Next, stir in the previously sautéed squash contents and the baked tomatoes in to your quinoa mixture. Stir together and heat through to allow the flavors to come together.
• Fill the pre-baked squash shells with the completed quinoa mixture.
• Garnish with shredded parmesan cheese and a small amount of crushed red pepper if desired. Place back in the oven to allow parmesan cheese to melt on top.

Serves 8–12. Enjoy!

Recipe Tidbits

• Quinoa seeds are an excellent source of dietary fiber and protein.
• Quinoa also contains calcium, B vitamins, phosphorus and iron.
• Keep your quinoa well sealed and in a cool, dry and dark place for optimal freshness such as your pantry.
• Summer squash and bell peppers are both great sources of vitamin C.
• When selecting your squash and bell peppers, they should feel heavy for their size and bright in color.
• Store your squash in the refrigerator and they are best used within 3 to 4 days.
• You should also refrigerate bell peppers and they should be used within 5 days.
• Tomatoes are a great source of vitamin A and Vitamin C.
• If you are planning on using your tomatoes within the span of a week, they are best stored out of direct sunlight and at room temperature.
• Garlic is a great way to add strong flavor to many dishes.
• Garlic should be kept in a cool dark place.
• Garlic can last for several weeks.
• It is not necessary to refrigerate whole garlic.
• Rosemary has a distinct piney aroma and provides a complimentary fresh flavor to many dishes.