THE FITBUG RECIPE BOOK

Posted 27 February 2008

Spinach, Pesto and Walnut stuffed Butternut squash

Butternut squash is the most popular of the winter squash and is deliciously sweet -great for those that find vegetables bitter. This recipe is simple to put together and if you fancy a variation you'll find you can mix the centre of the squash with just about anything you like!

Nutritional Benefits

Butternut squash is high in beta carotene, which the body converts to vitamin A - needed for healthy skin and vision. Spinach is a good source of folate, needed for healthy red blood cells and vitamin K, important in wound healing. Walnuts are a great source of heart healthy omega 3 fats.

Nutrition Information

Calories per serving: 394

Ingredients: Serves 4

• 1 large or 2 small butternut squash (approx 1.5kg)
• 1 onion, diced
• 1 tablespoon olive or rapeseed oil
• 1 large clove of garlic, crushed
• 100g brown rice
• 1 tablespoon pesto
• 40g walnuts, chopped (can change for pine nuts if preferred)
• 200g spinach leaves
• 50g goat or feta cheese, crumbled
• Freshly ground black pepper

• Pre-heat the oven to around 190c. Wash the outside of the squash, cut in half lengthways and scoop out the seeds and stringy fibre. Brush the insides with oil and place in an ovenproof dish. Place in the oven and roast for around an hour, until the flesh is very soft.
• Whilst the squash is cooking, heat the remaining oil in a large pan and cook the onion and garlic for 3-4 minutes until softened. In a separate pan boil some water and cook the rice to pack instructions, drain and mix with the onion and garlic mixture. Leave to one side.
• Steam the spinach in a tablespoon or two of water until wilted. Squeeze out any excess water and then chop. Add to the rice and mix well.
• One the squash is cooked scoop out the flesh leaving around 1cm in the skin so that it doesn't collapse. Mash the flesh with some black pepper and then mix with the rice mixture. Add the walnuts and stir to combine.
• Spoon back into the flesh, sprinkle the cheese on the top and return to the oven and bake for 15 minutes until the cheese is melted and the centre hot. Serve with a large mixed salad.
  

  Variations:

• Wholemeal breadcrumbs, rosemary, garlic and mozarella
• Bulgar wheat, thyme and slow roasted tomatoes
• Couscous, coriander and lime



As promised - this recipe is now available for you to add to your meal plan from the nutrition pages. If you've got a recipe you'd like to see featured, or an ingredient you're not sure what to do with then I'd love to hear from you - contact me here