Bulgur-Stuffed Squash

Maple syrup and chili sauce provide a sweet and spicy flavor to this low-fat and low-calorie main-dish recipe.

Bulgur-Stuffed Squash
Servings: 6 Prep 5 mins Bake 400°F 45 mins Cook 5 mins


  • 3 small acorn squash, halved and seeded
  • 3/4 cup bulgur wheat
  • 2 hot Italian sausages, casings removed
  • 1/2 teaspoon garlic powder
  • 1 small sweet red pepper, seeded and diced
  • 2 tablespoons chili sauce
  • 1/4 teaspoon salt
  • 2 tablespoons maple syrup

Make It

1. Heat oven to 400 degrees F. Place squash halves, cut-side down, on a 15 x 10 x 1-inch baking pan. Add 2 cups water, and transfer to oven. Bake at 400 degrees F for 35 minutes.

2. Meanwhile, put bulgur in a bowl. Pour 3/4 cup boiling water over bulgur; cover with plastic wrap. Let stand 30 minutes.

3. Once bulgur is softened, heat a nonstick skillet over medium-high heat. Add sausage; cook 2 minutes. Stir in garlic powder and red pepper; cook 3 minutes. Remove from heat.

4. Stir in bulgur, chili sauce and 1/8 teaspoon of the salt. Remove squash from oven; pour off water. Flip over squash; brush with maple syrup. Season with remaining 1/8 teaspoon salt. Spoon filling in squash; return to oven. Bake 10 minutes.

Nutrition Facts

Servings Per Recipe: 6; Amount Per Serving: cal. (kcal): 274, Fat, total (g): 7, chol. (mg): 13, sat. fat (g): 2, carb. (g): 50, fiber (g): 12, pro. (g): 9, sodium (mg): 455, Percent Daily Values are based on a 2,000 calorie diet.