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FOUR SEASONS BREEZE | JANUARY 2019 19 Stuffed Acorn Squash By Irene Welker INGREDIENTS • 2 medium to large acorn squash • Extra virgin olive oil • Sea salt • Fresh cracked black pepper • ¼ cup diced onion • 2 cloves garlic, minced • 1 ¼ teaspoon ground cumin • 1/8 teaspoon cayenne or chili powder • 1/8 teaspoon ground cinnamon • ¾ cup cooked brown or white rice or other grain • 1- 15 oz can black beans, drained and rinsed • ¼ cup cherry tomatoes, quartered • 3 tablespoons chopped fresh cilantro, divided • 1 tablespoon sunflower seeds • Heaping ¼ teaspoon fresh orange zest • 2 tablespoons orange juice • ¼ cup finely shredded sharp cheddar cheese • 1 green onion,thinly sliced for garnish Well, dear reader, here we are at the beginning of another year. This is the time that we all decide to lose a few pounds and/or eat healthier. Meatless Monday is a no-stress way to do both. This is a growing movement that helps individuals improve their health by eating a plant- based diet one day a week. Consuming more fruits and vegetables and less meat helps in the battle against heart disease, cancer, stroke, high cholesterol, and diabetes. Here is a flavorful and colorful heart healthy recipe for stuffed acorn squash. Each portion has less than 300 calories. Don't be afraid to make changes. You can add a ground soy product to provide the texture of meat. A mild to hot chili powder may be substituted for the cayenne. Play with the amounts and types of spices to suit your taste. If you don't like sunflower seeds, use pine nuts, sliced almonds, or pecans. Use quinoa, white rice, barley, or couscous instead of brown rice. DIRECTIONS 1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper or aluminum foil. 2. While oven is heating cut squash in half from point to stem. Remove seeds and stringy bits from center. Generously sprinkle interior of squash with salt and pepper then drizzle with olive oil. Place cut side down on lined baking sheet. Lightly rub skin with olive oil. Bake in preheated oven for about 30 minutes or until the flesh is tender. Remove from oven. Allow to cool slightly. Leave oven on, but reduce heat to 400 degrees. 3. While the squash is roasting prepare the filling. Pour about 1 tablespoon olive oil in a 10 inch non-stick pan. Heat over medium-high heat. When the oil is hot add the diced onion and saute until tender and translucent, about 5 to 7 minutes. Be careful not to burn the onion. Add the garlic, cumin, cayenne and a pinch each of salt and pepper. Cook and stir an additional 30 to 40 seconds to cook the garlic. Remove from heat. 4. Place the rice, beans, tomatoes, 2 tablespoons of the chopped cilantro, sunflower seeds, orange zest and 1 tablespoon juice in a bowl. Add the onion-garlic mixture. Mix well. Adjust seasonings. 5. When the squash is cool enough to handle, lightly score the flesh then sprinkle the remaining tablespoon of juice equally in the four cavities. Spoon equal portions of the rice mixture into the cavity of each squash. Sprinkle a tablespoon of cheese over the top of each filled squash. Carefully place the squash back on the baking sheet, filled side up. Bake an additional 3 to 5 minutes just until the cheese melts. Remove from oven, top with remaining cilantro and sliced green onion. 6. Serve with a salad. Enjoy. Serves 4 Total Time, approximately 60 minutes

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