Chicken and Quinoa Stuffed Kabocha Squash Bowls

By Patsy Catsos, MS, RDN, LD | Updated September 27, 2018
Stuffed Kabocha Squash
Patsy Catsos

Nutrition Highlights (per serving)

Calories 475
Fat 13g
Carbs 67g
Protein 27g
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Nutrition Facts
Servings: 4 (12 ounces each)
Amount per serving  
Calories 475
% Daily Value*
Total Fat 13g 17%
Saturated Fat 3g 15%
Cholesterol 56mg 19%
Sodium 319mg 14%
Total Carbohydrate 67g 24%
Dietary Fiber 11g 39%
Total Sugars 29g  
Includes 6g Added Sugars 12%
Protein 27g  
Vitamin D 0mcg 0%
Calcium 159mg 12%
Iron 4mg 22%
Potassium 1006mg 21%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 80 min
Prep 45 min, Cook 35 min
Servings 4 (12 ounces each)

This cheesy, sweet and savory fall dish contains a delicious variety of flavors and textures. Kabocha is lower in FODMAPs than the more familiar butternut squash; it has a more complex taste and a sweet-potato-like texture. Grocery stores often sell kabocha mislabeled as buttercup squash, so consult some photo references before you shop for this nutrient-packed autumn meal.

Ingredients

  • 2½ pound kabocha squash
  • ¾ cup uncooked quinoa
  • 1½ cups water
  • ¼ teaspoon salt
  • ½ teaspoon dried thyme leaves
  • 1/8 teaspoon ground sage
  • ½ pound, boneless, skinless chicken breast, diced into ½-inch pieces
  • ½ cup dried cranberries, coarsely chopped
  • 1/3 cup thinly sliced scallion greens
  • 1/3 cup crumbled blue cheese (about 1½ ounces)
  • 2 tablespoons 100% pure maple syrup
  • ¼ cup chopped toasted pecans

Preparation

  1. Preheat the oven to 400F. Oil a baking sheet or line it with foil for easy cleanup.
  2. Pierce the squash several times with a fork and place it on a microwave-safe plate. Cook on high power in the microwave until it is soft enough to insert a knife easily, 8 to 12 minutes.
  3. While squash is cooking in the microwave, measure quinoa, water, salt, thyme, and sage into a 2-quart saucepan. Cover and bring to a boil; reduce heat to maintain a simmer and cook for 7 minutes. Add chicken, stir, re-cover, and cook until water is absorbed and the white tail of the quinoa seeds can be seen, about 5 to 6 more minutes. Remove saucepan from the heat and allow it to sit, covered, for 5 more minutes to complete the cooking process. Fluff the quinoa and chicken mixture with a fork, and stir in the cranberries, scallions, and blue cheese.
  1. When the squash is cool enough to handle, break or cut the stem off, and cut the squash in half horizontally. Scoop out and discard the seeds. Place the squash halves, cut side up, on the prepared baking sheet. Brush the inside and rim of each half with 1 tablespoon of maple syrup. Fill each half with a mound of the quinoa and chicken stuffing. Bake in the center of the oven until the quinoa mixture begins to turn golden brown, 15 to 20 minutes.
  2. To serve, cut each squash half in two for a total of 4 servings. Sprinkle each quarter with a tablespoon of chopped pecans.

Ingredient Variations and Substitutions

Use crumbled raw ground chicken instead of the diced chicken if you'd like.

To make this recipe vegetarian, omit the chicken or substitute 8 ounces of crumbled tempeh for the chicken.

If you prefer milder cheeses, substitute shredded cheddar or aged Gouda for the blue cheese.

Cooking and Serving Tips

Light eaters may find that one-eighth of the stuffed squash is a large enough portion.

Purchase toasted pecans or toast your own in a heavy skillet over medium heat, stirring constantly, until they darken a shade and become fragrant, about 5 minutes.

The kabocha will not cook much further in the oven during the short baking time, so make sure it is cooked to your preferred level of tenderness during the microwave step.

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