Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Dietitian's tip: The butternut squash in this recipe is a unique nutrient-packed substitute for common high-fat salad dressing.
Serves 4
Ingredients
2 small acorn squash (about 2 pounds total)
2 tablespoons brown sugar
2 tablespoons trans-free margarine or olive oil
4 cups leaf lettuce (red-leaf, Boston, bibb, oak-leaf or a mixture)
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 amount on 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)| Calories | 145 | Monounsaturated fat | 2 g |
| Protein | 2 g | Cholesterol | 0 mg |
| Carbohydrate | 27 g | Sodium | 135 mg |
| Total fat | 4 g | Fiber | 5 g |
| Saturated fat | trace |
