Squash Stuffed With Rice And Peppers


Wednesday, July 22nd 2009, 12:36 pm
By: News On 6


Vegetable oil spray

2/3 cup uncooked brown rice

4 medium yellow summer or zucchini squash, cut in half lengthwise

1 ½ large onion, chopped

3 T basil (fresh)

1 T minced garlic

¼ teaspoon red pepper flakes (optional)

1 cup chopped red bell pepper

½ cup snipped fresh parsley

¼ teaspoon salt (optional)

1 cup shredded reduced-fat cheddar cheese (optional)

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Use a spoon to remove the seeds from the squash, leave the shell intact.  Place the squash shells with the cut side up in a large baking dish.  Coarsely chop the squash flesh and seeds.
  3. Heat a 12-inch non-stick skillet over medium-high heat.  Remove from the heat and light spray with vegetable oil spray.  Cook the onions and peppers for 4 minutes, or until tender.  Stir frequently.
  4. Stir the chopped squash, basil, garlic, and red pepper flakes into the skillet.  Cook for 5 minutes or until the squash is tender.  Stir frequently.  Remove from the heat. Add the rice, parsley and salt.
  5. Spoon about ½ cup rice mixture into each of the squash halves, pressing down firmly with a spoon.  Cover with aluminum foil.
  6. Bake for 30 minutes or until the squash shells are tender.  Sprinkle with the cheese, if desired.