By Mayo Clinic Staff
Dietitian's tip:
Hubbard, butternut and acorn squash are all kinds of winter squash. Pick your favorite to use in this recipe.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
Ingredients
- 4 cups peeled and diced (1/2-inch pieces) winter squash
- 2 teaspoons canola oil, divided
- 1 cup diced onion
- 1 cup fresh cranberries
- 4 cups cooked wild rice
- 1/4 cup walnuts, chopped
- 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: About 1 cup
- Cholesterol 0 mg
- Calories 184
- Sodium 6 mg
- Total fat 4 g
- Total carbohydrate 32 g
- Saturated fat Trace
- Dietary fiber 4 g
- Trans fat Trace
- Added sugars 0 g
- Monounsaturated fat 1 g
- Protein 5 g
- Fruits 1/2
- Carbohydrates 1 1/2
- Fats 1
- Starches 1 1/2
- Fruits 1/2
- Fats 1
- Vegetables 3
- Fruits 1/2
- Nuts, seeds and dry beans 1
- Fats and oils 1
Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
Nov. 07, 2015Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/roasted-winter-squash-with-wild-rice-and-cranberries/rcp-20146134