What Charlotte is Eating: Acorn Squash

Amanda Peterson, RDN, LD | Molly Jones, RDN, LD
November 05, 2019

In the spirit of all things fall, we wanted to share an acorn squash recipe that our dietetic intern, Charlotte, created. Acorn squash is a winter squash with a naturally sweet flavor and vibrant yellow-orange inside making it the perfect fall vegetable. It is packed with vitamin C and B, which support a healthy immune system and nervous system.

Nutritious carbs that are high in fiber can add balance to protein rich meals. Charlotte adapted this turkey mushroom apple stuffed acorn squash recipe to bring you the perfect nutrient-dense, high-protein, high-fiber meal that will keep you feeling satisfied and energized throughout the day.

Serving Size: ½ Squash

*Note: you may be only able to tolerate a small portion of this serving size; this can be easily stored in the fridge up to 3-4 days and consumed as multiple meals*

Ingredients:

  • 1 acorn squash, halved and cleaned
  • 1/2 pound lean ground turkey or >90% lean ground beef
  • 1/4 onion, diced
  • 4 oz. of mushrooms, cleaned and chopped
  • 1 honey crisp apple, diced
  • 1/2 Tbsp olive oil
  • 1 Cup of spinach, washed and chopped
  • ½ Cup of low sodium chicken stock
  • 1 Tsp salt
  • 1 Tsp pepper
  • 2 Tsp grated Parmesan Cheese

Directions

  1. Preheat over to 450 degrees
  2. Line a baking sheet with foil or parchment + spray with olive oil to prevent squash from sticking
  3. Slice acorn squash in half, scoop out seeds and place flat on sheet sprayed with olive oil.
  4. Bake the squash for 20 minutes, until it is tender when pierced with a fork
  5. While the squash cooks - heat 1 tablespoon of olive oil in a pan. Sauté turkey or beef in olive oil for 10-15 minutes until brown.
  6. Add in chopped mushrooms, apples, spinach, and chicken stock, to the pan with the cooked turkey. Sauté for an additional 5 minutes
  7. When squash has finished baking, remove from oven, sprinkle salt and pepper on each half and stuff each with the ground turkey mixture.
  8. Top with a sprinkle of parmesan cheese & ENJOY!

-- Charlotte Griffith, MUSC Dietetic Intern

Charlotte is a Dietetic Intern with her bachelor's in dietetics and master's in nutrition science and policy. She conducted research methods for weight loss while working towards her master’s degree and is excited to continue working in this field as an intern at MUSC.

About the Author

Amanda Peterson, RDN, LD | Molly Jones, RDN, LD

Keywords: Bariatric, Diet, Healthy Eating, Healthy Recipes, Meal Plan, Nutrition, Weight Loss, Weight Management