Wheat Berry-Stuffed Winter Squash

Wheat berries are whole unprocessed wheat kernels. They require an extended period of cooking to tenderize the grain, so use that time to cook your squash.

Yield: 4 servings (serving size: 1 stuffed squash half)

Ingredients

• 1  tablespoon  vegetable oil
• 1 1/2  cups  finely chopped onion
• 1  cup  uncooked wheat berries
• 1/2  teaspoon  mustard seeds
• 1/4  cup  chopped dry-roasted cashews
• 1  tablespoon  grated peeled fresh ginger
• 1  jalapeño pepper, seeded and minced
• 2  cups  water
• 1/4  teaspoon  salt
• 1  (14 1/2-ounce) can vegetable broth
• 2  tablespoons  minced fresh cilantro
• 1  tablespoon  fresh lemon juice
• 2  acorn squash (about 1 pound each)
• 1  tablespoon  maple syrup
• 1/8  teaspoon  ground cinnamon
• Cooking spray
• Cilantro sprigs (optional)

Preparation

Preheat oven to 350°.

Heat oil in a medium saucepan over medium-high heat. Add onion, wheat berries, and mustard seeds; sauté 3 minutes or until onion is tender. Add nuts, ginger, and jalapeño; sauté 1 minute. Add water, salt, and broth; bring to a boil. Cover, reduce heat, and simmer 2 hours or until tender. Stir in minced cilantro and juice. Remove from heat; keep warm.

While wheat mixture cooks, prepare squash. Cut squash lengthwise in half; discard seeds. Combine syrup and cinnamon; brush over squash. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 350° for 40 minutes or until tender. Divide the wheat mixture evenly among squash halves. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories:

319 (23% from fat)

Fat:

8.2g (sat 1.5g,mono 3.6g,poly 2.7g)

Protein:

8.6g

Carbohydrate:

51.3g

Fiber:

9.3g

Cholesterol:

0.0mg

Iron:

2.5mg

Sodium:

706mg

Calcium:

57mg