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The sweetness of the apple complements the delicate flavours of squash

Prep Time:
10 minutes
Cook Time:
30 minutes
Serving Size:
1/4 recipe (300 g)


  • 1/4 cup (60 mL) wild rice, rinsed*
  • 2 small acorn squash, halved and cored
  • 1 tbsp (15 mL) plus 2 tsp (10 mL) canola oil
  • 1/2 cup (125 mL) finely chopped onion
  • 2 garlic cloves, finely chopped
  • 2 celery stalks, diced
  • 1 large red apple, unpeeled and diced
  • 1 tbsp (15 mL) fresh thyme


  1. In glass or metal bowl, cover wild rice with 1 cup (500 mL) boiling water. Let sit covered for 1 hour until kernels pop, and then drain water.
  2. Preheat oven to 400⁰F (200⁰C).
  3. Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.
  4. Place squash, flat side down, on parchment-lined baking sheet. Bake for 30 minutes or until squash is tender.
  5. Five minutes before squash finish cooking, prepare stuffing. In nonstick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook for 2 minutes. Add rice and thyme; mix well.
  6. Remove squash from oven and stuff with wild rice blend. Serve.


*For convenience, use leftover rice or canned wild rice and omit the 1st step.

Have left overs for lunch the next day!

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar

Nutritional Information Per 1/4 recipe (300 g)
Amount % Daily Value
Calories 270
Fat 8 g 11 %
Saturated 0.5 g
+ Trans 0 g
3 %
Cholesterol 0 mg
Sodium 25 mg 1 %
Carbohydrate 51 g 17 %
Fibre 12 g 43 %
Sugars 7 g
Protein 4 g

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