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eat 5 to 9 a day

Serves 4.
Each serving is equal to three and a half 5 A Day servings.


    • 2 sweet dumpling squashes (approx. 24 ounces)
    • 1/2 cup long-grain brown rice
    • 1¼ cup water
    • 2 cups tomatoes, chopped
    • 1 cup onion, chopped
    • 1 cup green bell pepper, chopped
    • 1/4 tsp freshly ground black pepper
    • 1/2 tsp dried thyme leaves
    • 1/2 tsp dried marjoram
    • 1½ tbsp extra virgin olive oil
    • 1/2 cup raw pine nuts, toasted
    • salt to taste


Cut squashes in half lengthwise (from stem to blossom end). Scoop out seeds, and place the squash cut side down on a baking sheet covered with aluminum foil, shiny side down.
Bake at 400ºF for 40 minutes.

While squashes are baking, combine rice, water, and salt in a 2-quart saucepan. Cover and bring to a boil over high heat. Turn heat down to low and steam 35 to 45 minutes until tender.

Combine tomatoes, onion, bell pepper, black pepper, herbs, and olive oil in a large skillet. Sauté over high heat until onions are softened and transparent, about 5 to 7 minutes.

When rice is cooked, add to ingredients in skillet along with pine nuts and mix well. Season to taste.

Stuff squash cavities.

Spread the remainder of the stuffing onto the bottom of a lightly oiled 7" x 9" baking pan. Lay squashes on top of stuffing. Cover baking dish with aluminum foil, shiny side down.

Bake at 350ºF for 25 to 30 minutes.

Nutritional analysis per serving:
Calories 325, Fat 9g, Calories From Fat 25%, Carbohydrates 54g Protein 8g, Cholesterol 0mg, Fiber 5g, Sodium 17mg. - 5 a Day


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