Dietitian's tip: You can use butternut or acorn squash in this recipe.
- 2 small acorn squash (about 2 pounds total)
- 2 tablespoons brown sugar
- 1 tablespoon trans-free margarine or olive oil
- 4 cups leaf lettuce, such as spring mix
- 2 tablespoons sunflower seeds
- 4 teaspoons honey
Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave each squash 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. Remove the pulp of the squash and put into a mixing bowl. Repeat with the second squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the margarine. Mix until smooth. Set aside to cool slightly.
Divide the lettuce among 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.
Nutritional analysis per serving
|Serving size: 1 cup greens topped with about 1/2 cup squash|
|Total fat||5 g||Total carbohydrate||35 g|
|Saturated fat||1 g||Dietary fiber||4 g|
|Trans fat||trace||Sugars||6 g|
|Monounsaturated fat||2 g||Protein||3 g|
|Sweets, desserts and other carbohydrates||1|
|Nuts, seeds and dry beans||1/2|
|Fats and oils||1|