Baked Sweet Dumpling Squash with Millet & Caponata

Baked Sweet Dumpling Squash

with Millet & Caponata

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Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

Caponata is a sweet and sour vegetable salad that usually contains eggplant and bell peppers. The term first appeared in the early 1700s in Sicily, where the dish may have been born on fishermen’s boats. The acidity of the vinegar would help preserve the vegetables, allowing them to be stored on boats for longer periods of time.

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  • Nutrition
    PER SERVING
  • Calories
    Cals (est.)
fresh
ingredients
Baked Sweet Dumpling Squash with Millet & Caponata
Title
  • 2 Sweet Dumpling Squash
  • ½ cup Millet
  • 1 Small Zucchini
  • 1 Small Eggplant
  • 1 Red Bell Pepper
  • 3 cloves Garlic
  • 1 bunch Parsley
  • 2 Tbsps Red Wine Vinegar
  • 2 Tbsps Raw Sugar
  • ¼ cup Goat Cheese, Crumbled
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Roast the squash:
1 Roast the squash:
Preheat oven to 425°F. Heat a medium pot of salted water to boiling on high. Cut off the tops of the dumpling squash, then use a spoon to scoop out the seeds. Place the squash and their tops on a baking sheet, cut-side up. Drizzle the insides with a little olive oil and season them with salt and pepper. Turn the squash cut-side down and roast in the oven 30 to 35 minutes, or until browned on the outside.
Prepare the ingredients:
2 Prepare the ingredients:
While the squash roast, wash and dry the fresh produce. Peel and thinly slice the garlic. Roughly chop the parsley leaves. Small dice the red pepper, eggplant, and zucchini.
Cook the millet:
3 Cook the millet:
Add the millet to the boiling water and cook 18 to 20 minutes, or until cooked through. Drain thoroughly and rinse with cold water. Transfer the drained millet back to the empty pot it cooked in.
Make the caponata:
4 Make the caponata:
After the millet cooks for about 10 minutes, start the caponata. In a large pan, heat some olive oil on high until hot. Add the eggplant, red pepper, zucchini, and garlic. Season with salt and pepper and cook 3 to 4 minutes, or until softened. Add the sugar, vinegar, and half the parsley. (Reserve some for garnish.) Cook 1 to 2 minutes, or until the sugar is dissolved. Transfer the capontata to the pot with the drained millet and stir to combine. Season with salt and pepper to taste.
Stuff the squash:
5 Stuff the squash:
Carefully fill each squash with as much of the caponata mixture as possible. (Reserve any extra filling for serving.) Sprinkle a little goat cheese over the top of each. (Reserve some cheese for garnish.) Roast 7 to 9 minutes, or until the squash is completely tender when pierced with the tip of a knife.
Plate your dish:
6 Plate your dish:
Divide any remaining filling between 2 plates. Place a stuffed squash on each plate. Garnish with the remaining parsley and goat cheese. Enjoy!

Tips from Home Chefs

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Baked Sweet Dumpling Squash

Roast the squash:
1 Roast the squash:
Preheat oven to 425°F. Heat a medium pot of salted water to boiling on high. Cut off the tops of the dumpling squash, then use a spoon to scoop out the seeds. Place the squash and their tops on a baking sheet, cut-side up. Drizzle the insides with a little olive oil and season them with salt and pepper. Turn the squash cut-side down and roast in the oven 30 to 35 minutes, or until browned on the outside.
2 Prepare the ingredients:
While the squash roast, wash and dry the fresh produce. Peel and thinly slice the garlic. Roughly chop the parsley leaves. Small dice the red pepper, eggplant, and zucchini.
Prepare the ingredients:
Cook the millet:
3 Cook the millet:
Add the millet to the boiling water and cook 18 to 20 minutes, or until cooked through. Drain thoroughly and rinse with cold water. Transfer the drained millet back to the empty pot it cooked in.
4 Make the caponata:
After the millet cooks for about 10 minutes, start the caponata. In a large pan, heat some olive oil on high until hot. Add the eggplant, red pepper, zucchini, and garlic. Season with salt and pepper and cook 3 to 4 minutes, or until softened. Add the sugar, vinegar, and half the parsley. (Reserve some for garnish.) Cook 1 to 2 minutes, or until the sugar is dissolved. Transfer the capontata to the pot with the drained millet and stir to combine. Season with salt and pepper to taste.
Make the caponata:
Stuff the squash:
5 Stuff the squash:
Carefully fill each squash with as much of the caponata mixture as possible. (Reserve any extra filling for serving.) Sprinkle a little goat cheese over the top of each. (Reserve some cheese for garnish.) Roast 7 to 9 minutes, or until the squash is completely tender when pierced with the tip of a knife.
6 Plate your dish:
Divide any remaining filling between 2 plates. Place a stuffed squash on each plate. Garnish with the remaining parsley and goat cheese. Enjoy!
Plate your dish:
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