Recipe Category:

Published :  2013 - 11- 09

Nutritional Information:     

• Calories: 238.85cal

• Protein: 11.24g

• Fat: 12.45g

• Cholesterol: 19.27mg

• Fiber: 3.57g

• Vitamin A: 150.94RE

• Vitamin C: 42.51mg

• Vitamin D: 36.00 IU

• Vitamin E: 9.31mg

• Thiamine: 0.20mg

• Riboflavin: 0.20mg

• Niacin: 1.99mg

• Vitamin B6: 0.23mg

• Folate: 38.21mcg

• Sodium: 600.10mg

• Calcium: 249.92mg

• Magnesium: 44.23mg

• Potassium: 507.96mg

• Iron: 2.16mg

• Zinc: 1.52mg

Instructions :   

• Cut acorn squash lengthwise in half; discard seeds. Remove peel and cut about 1/2-inch slice from top of each onion; scoop out centers from onions, leaving 1/2-inch shells. Dice tops and scooped-out onion. Cut a slice from stem end of each yellow pepper and tomato; discard seeds from peppers and scoop out tomato pulp; dice tomato pulp. Coarsely chop mushrooms. 

• In a 5-quart Dutch oven or saucepan, heat 3 quarts water to boiling. Add squash and onions; heat to boiling. Reduce heat to medium; cover and cook 10 minutes. Add yellow peppers and continue cooking 5 minutes longer or until vegetables are almost tender. With slotted spoon, remove vegetables and invert onto paper towels to drain. 

• Prepare sauce: In a 2-quart saucepan over medium heat, melt margarine; stir in flour until blended; cook 1 minute. With wire whisk, gradually stir in broth, soy sauce, and 1/3 cup water. Cook, stirring constantly, until mixture thickens and is smooth. Remove saucepan from heat; stir in chopped parsley. 

• In a 10-inch skillet over medium-high heat, in hot oil, cooked chopped onion and chopped mushrooms, stirring constantly, until well browned and very tender. 

• Preheat oven to 400 degrees F. Into mushroom mixture in skillet, stir tomato pulp. Reduce heat to medium and cook, stirring constantly, until liquid evaporates. Remove skillet from heat. Stir in cooked rice, frozen peas, shredded cheese, salt and pepper and 1/2 cup sauce until blended. 

• Fill vegetable shells with rice mixture. Spoon half of sauce into 3-quart shallow casserole or 13x9-inch ceramic or glass baking dish. Place filled vegetables in sauce in casserole. Spoon remaining sauce over filled vegetables. Cover with a tent of foil. Bake 35 minutes or until sauce is hot and bubbly, rice mixture is hot, and vegetables are fork tender. Makes 8 main-dish servings.

Serves

Ingredients :

• Squash Acorn: 3/4 medium

• Onion: 1-1/2 medium

• Pepper green: 1-1/2 medium

• Tomato raw: 1-1/2 medium

• Mushrooms sliced: 6 fluid ounces

• Rice white long-grain cooked:3/4 cup

• Tablespoons Margarine:1-1/2

• Tablespoons All purpose flour: 1-1/2

• Consomm� canned: 10-7/8 ounces

• Soy Sauce: 1-1/2 teaspoons

• Parsley dried: 3/4 Tablespoons

• Vegetable oil: 1-1/2 Tablespoons

• Peas: 3/4 cup , frozen, 1 cup

• Swiss Cheese: 4-1/2 ounces , grated

• Salt: 3/8 teaspoon

• Pepper: 3/16 teaspoon

Source