Stuffed Squash

This is hearty, lovely for fall and winter, and feeds a crowd really cheaply. Make it vegetarian and lower in calories by eliminating the pork.

4 smallish to medium-sized acorn squash, halved, seeds removed
1 T olive oil
1 lb lean ground pork (or buy some lean pork loin and chop it into very small pieces yourself)
1 apple, peeled, cored, and chopped
1 c cranberries, fresh or frozen
4 oz goat cheese crumbles
1 c cooked brown rice
Salt & pepper
Sage, fennel, whatever spices you like

Preheat oven to 400° F.

Arrange the squash halves cut side up on baking sheets. If they don't sit up nicely, make a thin slice off the back so they are stable. Rub with olive oil and sprinkle with salt & pepper. Roast for about 30 minutes, or until nearly cooked through; the squash should be about 20 minutes away from being fully cooked.

While squash is cooking, brown the pork in a nonstick pan with canola spray.

When pork is fully cooked through, combine with remaining ingredients and season to taste with salt, pepper, and any other spices you like. I used sage, fennel seeds, a little Chinese 5 spice, and I don't remember what else.

Remove squash from oven; fill cavities with pork mixture. Put them back in the oven for about 20 minutes. Serve 1 squash half per person.

8 servings
About 310 calories per serving

Chicken Salad with Rice and Fruit

Chicken Salad with Rice and Fruit

1 chicken breast, cooked and shredded
2/3 c cooked brown rice, cooled
2 c fruit, cut up
¼ c fresh chopped herbs (basil, parsley, tarragon, or a combination)
Juice of 1 lemon, well-reamed
1 T balsamic vinegar
Black pepper (plenty)
Salt (just a pinch)

3 c arugula or watercress

I should really come up with snazzier recipe names.

Combine all ingredients (except greens) in a medium bowl, gently.

Divide greens between 2 plates and top each with half the chicken and rice mixture.

2 servings
200 calories per serving

I used raspberries, a nectarine, and a plum this time. Other berries, apricots, apples, pears, etc. would all work well.

A little thinly sliced red onion or scallions would be good in this.

If you think it needs more zing, try some red pepper flakes. Crumbled blue, feta, or goat cheese, parmesan shavings, or toasted chopped nuts would all be great in this salad, but will add a significant amount of calories. At 200 to start, though, you can certainly afford to add a few.

Stuffed Peppers

4 large bell peppers, tops removed, seeded

Filling:
2 large tomatoes, seeded and chopped
2 jalapeño peppers, seeded and chopped (more if you want it spicier)
4 cloves garlic, minced
1.5 c cooked brown rice
2 chicken breasts, roasted and shredded
Half c each fresh cilantro and parsley, chopped
Quarter c grated parmesan
Salt & pepper to taste

Preheat oven to 350° F.

In a pot of boiling water, submerge the peppers until bright green about 2 minutes. They should be starting to soften, but still hold their shape. Remove to shallow baking dish.

In a nonstick skillet lightly coated with canola spray, over medium-low heat, cook the tomatoes, jalapeños, and garlic until soft and sauce-like.

Combine tomato mixture and the rest of the ingredients. Spoon a quarter of the mixture into each pepper. Bake for 20-30 minutes.

4 servings*
240 calories per serving

*Full disclosure: We are now both so accustomed to eating lighter meals that neither of us could finish an entire stuffed pepper (served with cucumber radish salad on the side). We each ate half of one before giving up.

Asianesque chicken & rice salad

2 c chopped leftover roasted chicken
3 c leftover rice
2 large carrots, peeled & chopped
1.5 c snow peas, ends trimmed
Chopped herbs (I used cilantro & basil, about 1 or 1.5 cups total), as much as you like

1 T honey
1 T tamari soy sauce
1 T fish sauce
1 T rice vinegar or red wine vinegar
Juice of 1 lime, reamed well
1 seeded, chopped jalapeño
2 cloves garlic, chopped

Mix first 5 ingredients in a large bowl.

Combine remaining ingredients in a bowl or jar with a tight-fitting lid; stir or shake well until honey is dissolved and ingredients well combined. Pour over rice & chicken mixture.

Stir gently until combined. Serve cold or room temperature. Good for lunch to take to work/school.

5 servings
260 calories per serving