By Mayo Clinic Staff
Dietitian's tip:
Store winter squashes in a cool, dry place. Many will keep for months — a great way to extend the local bounty.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
Ingredients
- 4 cups diced winter squash, peeled and cut into half-inch pieces
- 2 teaspoons canola oil, divided
- 1 cup diced onion
- 1 cup fresh cranberries
- 4 cups cooked wild rice
- 1/4 cup chopped walnuts
- 1 small orange, peeled and segmented
- 1/2 tablespoon chopped Italian parsley
- 1/4 teaspoon thyme
- Black pepper to taste
Directions
Heat oven to 400 F.
Place squash in a roasting pan and toss with 1 teaspoon of oil. Roast for 40 minutes or until brown.
In a hot saute pan, brown onions with remaining oil. Add cranberries and saute for 1 minute. Add remaining ingredients and saute for 4 to 5 minutes or until heated thoroughly. Serve.
Nutritional analysis per serving
Serving size: 1 cup
- Cholesterol 0 mg
- Calories 162
- Sodium 6 mg
- Total fat 4 g
- Total carbohydrate 29 g
- Saturated fat 0.5 g
- Dietary fiber 3 g
- Trans fat Trace
- Added sugars 0 g
- Monounsaturated fat 1 g
- Protein 5 g
- Total sugars 4 g
- Potassium 362 mg
- Fruits 1/4
- Carbohydrates 1 1/2
- Fats 1
- Grains and grain products 1
- Vegetables 1
- Fruits 1/3
- Starches 2
- Fats 1
- Fruits 1/4
Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
Nov. 13, 2021Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/roasted-squash/rcp-20122247