San Diego Health - Fall 2021


 IF YOU’RE SEARCHING FOR A HEART-HEALTHY SEASONAL SIDE, YOU ARE IN FOR A TREAT. is barley and curried vegetable stued acorn squash is a plant-based powerhouse that’s low in calories and sodium, making it a smart swap for traditional starchy sides like stung and potatoes. “ere’s minimal carbohydrate content, and the total calories are only 237,” says Varinthrej Pitis, MD, internal medicine physician at Scripps Clinic, Carmel Valley. “It has nutrients and healthy fat, which will give you a satised feeling for longer, but it doesn’t weigh you down.” is recipe’s benets are many, says Dr. Pitis. Acorn squash is high in vitamin C, vitamin B, and magnesium, while barley is known for providing iron and ber. Olive oil, onion, garlic, and ginger can all improve cardiac health (though people who bloat easily should use onion and garlic sparingly), and garam masala and curry contain antioxidants. Pecans and almonds are also an excellent addition, she says. “ey give it a little more umami avor and make it more lling.” Fall Flavors Spice up your dinner table with this savory, nutrient-packed stuffed acorn squash

“There’s minimal carbohydrate content and the total calories are only 237. It has nutrients and healthy fat, which will give you a satisfied feeling for longer, but it doesn’t weigh you down.”                                                                              

YIELDS TWO SERVINGS Barley and Curried Vegetable Stuffed Acorn Squash

D I RECT I ONS : 1. Brush the inside of the squash with half of the olive oil, then season with salt and pepper. 2. Roast in a 350-degree oven for 30 minutes or until cooked through. 3. Combine the barley and 9 ounces of the vegetable stock in a pot and simmer until cooked. 4. In a separate pan, sauté the onions, garlic, ginger, celery, and carrots in the other half of the olive oil. 5. Once the onions and celery are translucent, add the barley and cook until the grains are coated with the mixture. 6. Add the curry powder, garam masala, dried cranberries, pecans and almonds. 7. Continue cooking until aromatic, then finish with the coconut milk, cilantro, and the rest of the vegetable stock until the liquid has thickened the mix. Adjust seasoning if needed. 8. Stuff the mixture into the acorn squash halves, then place back in the oven for 5–10 minutes or until the squash is heated through.

I NGRED I ENTS : 1 acorn squash, cut in half 1½ tablespoons olive oil

Salt and pepper 3¼ ounces barley

9½ ounces vegetable stock ¼ cup yellow onions, diced ¾ tablespoon garlic, chopped 1¼ tablespoons ginger, chopped

¼ cup celery, diced ¼ cup carrots, diced 2 teaspoons yellow curry powder ½ teaspoon garam masala 1¼ tablespoons dried cranberries 2 tablespoons caramelized pecans, chopped

2 teaspoons sliced almonds 2 tablespoons coconut milk 1 tablespoon cilantro, chopped

NUTRITION FACTS Serving size: one squash half. Per serving: Calories: 237 Fat: 7g Saturated fat: 2g Cholesterol: 0g Sodium: 135mg Carbohydrates: 45g Fiber: 12g Protein: 4g

Executive Chef Walfrido "Fri" Reyes adapted this dish from the Scripps recipe archives. It was reimagined to include seasonal ingredients, whole grains, nuts and aromatics. To see a video of Chef Fri making this dish, visit .


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