If you don’t have a lot of time to prepare an elaborate meal for yourself or your family, try stuffing squash or zucchini with a lean protein and complex carbohydrate source. Add a little bit of Latin flair with cilantro and green chiles, and you have a meal that will make you an instant hero at dinner time. And the best thing about this meal is, it’s easy to customize to meet your dietary needs and preferences.
Ingredients for 6 yellow squash halves:
1 lb lean ground chicken
4oz hatch green chiles (mild, canned)
1 cup brown & wild rice mix
1 tbsp garlic paste
10 cherry tomatoes (sliced in half)
1/2 tbsp cumin
3 tbsp reduced fat mozzarella (optional)
fresh cilantro (chopped)
1. Set oven to 405F.
2. Slice yellow squash in half and carve out part of the insides with the seeds.
3. Set a nonstick skillet on medium high heat. Add garlic paste and ground chicken, then cumin
seasoning and cook until chicken is 70% finished. Chop the chicken with a wooden spatula so that
it does not bind together.
4. Toss in green chiles and cooked rice. Mix together and cook until the chicken is 90% finished. 5. Place the squash halves on a baking sheet.
6. Fill the squash with the chicken and chile mixture.
7. Slice cherry tomatoes in half and place on top of the meat mixture.
8. Top with mozzarella cheese, about 1/2 tbsp for each boat half.
9. Bake for 20 minutes for cooked yet firm squash.
Approximate macros for 1 of 6 squash halves:
168 calories, 19g protein, 15g carbs, 4g fat, 3g fiber
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: