Quinoa-Stuffed Chayote (or Zucchini) Squash
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Preparation time: 10 minutes |
4 servings |
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Cooking time: 20 minutes |
319 calories per serving, 26% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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An excellent source of age-lowering calcium and filling fiber, one serving of stuffed squash will make you 1.4 days younger. |
Lima beans, squash, salsa, quinoa, olive oil, cheese, cilantro (healthy protein, calcium, magnesium, potassium, zinc, selenium, antioxidants, vitamin B3, folic acid, whole grains, fiber) |
ingredients
1 cup quinoa (see tips)
2 cups low-salt chicken broth
1 cup frozen baby lima beans
2 large chayote squash (about 1½ pounds)
1½ teaspoons garlic-infused olive oil
1 cup tomatillo salsa or salsa verde, such as Frontera or Arriba brands
1 teaspoon salt
½ cup (2 ounces) crumbled farmer cheese
3 tablespoons minced cilantro
¼ cup toasted pumpkin seeds or sunflower seeds (optional)
preparation
Combine quinoa and broth in a medium saucepan. Bring to a boil over high heat. Reduce heat; simmer gently 10 minutes. Stir in lima beans; continue to simmer 5 to 6 minutes or until liquid is absorbed.
Meanwhile, cut chayote lengthwise in half. Cut out and discard pit. Using a sharp paring knife, cut out flesh leaving a 1/3-inch-thick shell. Chop flesh and set aside. Place hollowed chayote halves in a microwave-safe dish. Cover with vented plastic wrap and cook at high power 5 to 8 minutes or until crisp-tender.
Heat a large nonstick skillet over medium-high heat. Add oil, then chopped squash pulp; stir-fry 2 minutes. Add salsa; simmer 3 minutes or until squash is tender. Stir ½ cup of salsa mixture into quinoa mixture. Arrange cooked squash halves, cut side up on four serving plates; sprinkle with salt. Mound remaining salsa mixture into the squash halves. Spoon quinoa mixture onto and around squash; top with cheese and cilantro. Sprinkle 1 tablespoon of pumpkin or sunflower seeds over each serving, if desired.
substitutions: This is an easily adaptable recipe that works well with whatever you have in the kitchen. Vegetable broth may replace chicken broth, and flat-leaf parsley may replace cilantro. Shelled soy beans (edamame) may replace lima beans, and extra-virgin olive oil may replace garlic-infused olive oil.
Two large zucchini or yellow squash (about 1¼ pounds) may be substituted for chayote. Cut each squash in half lengthwise. Use a paring knife to cut out squash pulp, leaving a ¼-inch shell. Proceed as recipe directs, reducing microwave cooking time to 3 to 4 minutes or until squash is crisp and tender.
tips: Quinoa (pronounced KEEN-wa) is a weed from the high Andes. For all practical purposes, however, it is treated as a grain. Do not rinse the quinoa or rinse very quickly. Rinsing washes away the naturally occurring saponins, slightly bitter substances that ward off the plant’s would-be predators and that may have beneficial nutritional effects for humans.
nutritional analysis
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Total fat (g) 9.2 |
Sodium (mg) 944 |
Vitamin A (RE) 90 |
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Fat calories (kc) 49 |
Calcium (mg) 118 |
Beta-carotene (RE) 454 |
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Cholesterol (mg) 0.5 |
Magnesium (mg) 188 |
Vitamin C (mg) 23 |
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Saturated fat (g) 3.9 |
Zinc (mg) 2.1 |
Vitamin E (mg) 0.4 |
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Polyunsaturated fat (g) 1.5 |
Selenium (mcg) 6 |
Thiamin B1 (mg) 0.4 |
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Monounsaturated fat (g) 2.2 |
Potassium (mg) 1369 |
Riboflavin B2 (mg) 0.3 |
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Fiber (g) 9.0 |
Flavonoids (mg) 0.9 |
Niacin B3 (mg) 4.8 |
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Carbohydrates (g) 64 |
Lycopene (mg) 16.8 |
Vitamin B6 (mg) 0.5 |
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Sugar (g) 7.8 |
Fish (oz) 0 |
Folic acid (mcg) 62 |
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Protein (g) 13.0 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |