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Recipe: Salad greens with acorn squash
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/healthy-recipes/RE00128
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Dietitian's tip: You can use butternut or acorn squash in this recipe.
Serves 4
Ingredients
- 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
Directions
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 | |||
| Calories | 197 | Sodium | 54 mg |
| 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 |
| Cholesterol | 0 mg | ||
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