Recipe: Acorn squash with apples

Dietitian's tip: Acorn squash is a good source of vitamins A and C, potassium, and fiber. Here it's paired with apples and brown sugar to make a hearty main dish. Serve along with whole-grain crackers and a small wedge of your favorite cheese to round out all food groups.

High fiber = at least 5 g of fiber per serving

Low sodium = no more than 140 mg of sodium per serving

SERVES 2

Ingredients

1 Granny Smith apple, peeled, cored and sliced

2 tablespoons brown sugar

1 small acorn squash, about 6 inches in diameter

2 teaspoons trans-free margarine

Directions

In a small bowl, mix together the apple and brown sugar. Set aside.

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.

Return the squash to the microwave and cook until the apples are softened, about 2 minutes.

Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

Nutritional Analysis

(per serving)

Calories	270	Cholesterol	0 mg
Protein	2 g	Sodium	140 mg
Carbohydrate	52 g	Fiber	5 g
Total fat	6 g	Potassium	1,015 mg
Saturated fat	trace	Calcium	104 mg
Monounsaturated fat	2 g