An attractive dish for entertaining, this recipe has a Middle-Eastern flavor. If you are really in a hurry, try the alternate cooking method.

　　

Ingredients

serves 8, 1 piece per serving

　　4 medium yellow summer squash (1 1/4 to 1 1/2 pounds)

　　2 tablespoons water

　　1/2 cup whole fresh mushrooms, stems discarded

　　1 teaspoon olive oil

　　1/4 cup chopped onion

　　1/2 cup fat-free, low-sodium chicken broth

　　1/2 cup frozen peas

　　1/4 cup uncooked bulgur

　　1/4 cup bottled roasted red bell peppers, drained and chopped (optional)

　　1/2 teaspoon dried dillweed, crumbled

　　1/8 teaspoon pepper

　　1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese

　　1 tablespoon plus 1 teaspoon pine nuts

　　

Step 1

Preheat the oven to 350°F.

　　

Step 2

Cut the squash in half lengthwise. Using a spoon or melon baller, scoop out the pulp, leaving 8 shells (reserve the pulp).

　　

Step 3

Put the squash with the cut side down in a 13 x 9 x 2-inch nonstick baking pan. Pour the water into the pan.

　　

Step 4

Bake for 8 to 10 minutes, or until the squash is tender. Drain the liquid. Turn the squash over. Leave the oven on.

　　

Step 5

Meanwhile, in a food processor or blender, process the reserved squash pulp and mushrooms for 10 to 15 seconds, or until coarsely chopped.

　　

Step 6

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the squash mixture and onion for about 3 minutes, or until the onion is soft, stirring occasionally.

　　

Step 7

Stir in the broth, peas, bulgur, roasted bell peppers, dillweed, and pepper. Bring to a simmer. Reduce the heat to medium low. Cook, covered, for 10 minutes, or until the bulgur is tender. Spoon into the squash shells. Sprinkle with the Parmesan and pine nuts.

　　

Step 8

Bake for 6 to 8 minutes, or until warmed through.

　　

Time-Saver

Step 9

To skip the baking and processing steps, thinly slice the squash and mushrooms, then cook with the onion as directed above. Simmer with the broth, peas, bulgur, roasted bell peppers, dillweed, and pepper, also as directed in the recipe. Serve sprinkled with the Parmesan and pine nuts.

　　

nutrition information

Step 10

(Per Serving)

　　

Step 11

Calories: 53

　　

Step 12

Total Fat: 1.5g

　　

Step 13

Saturated: 0.5g

　　

Step 14

Trans: 0.0g

　　

Step 15

Polyunsaturated: 0.5g

　　

Step 16

Monounsaturated: 0.5g

　　

Step 17

Cholesterol: 1mg

　　

Step 18

Sodium: 34mg

　　

Step 19

Carbohydrates: 8g

　　

Step 20

Fiber: 2g

　　

Step 21

Sugars: 3g

　　

Step 22

Protein: 3g

　　

Step 23

Dietary Exchanges

　　

Step 24

1/2 Starch

　　

Step 25

1/2 Fat

　　American Heart Association Quick & Easy Meals