2 acorn squash, halved and seeded

1 tbsp (15 ml) olive oil

1/2 lb (225g) gluten-free turkey sausage, casing removed

1 onion, finely chopped

1 red pepper, finely chopped

1 cup (250 ml) cooked U.S. brown rice

2 cups (500 ml) gluten-free chicken broth

1/4 cup (50 ml) fresh chopped parsley

2 oz (60 g) crumbled goat cheese

Nutritional Value:

PER SERVING: about 480 cal, 22 g pro, 14 g total fat (5 g sat fat), 68 g carb, 7 g fibre, 55mg chol, 490mg sodium. %RDI: iron 20%, calcium 15%, vit A 100%, vit C 240%

Variation: Make this a vegetarian option by replacing the turkey sausage with dry red lentils. Just add the rinsed lentils to the onions and peppers and proceed as directed.

Tip: Adding some chopped nuts on top adds great flavour and crunch.


Servings: 4