Healthy Recipe:

Recipe: Spring greens with winter squash

  • High fiber = at least 5 g of fiber per serving
  • Low sodium = no more than 140 mg of sodium per serving

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Dietitian's tip: You can use butternut or acorn squash in this recipe.

By Mayo Clinic staff
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, oak leaf, butterhead, bibb 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)
Calories145 Monounsaturated fat2 g
Protein2 g Cholesterol0 mg
Carbohydrate27 g Sodium135 mg
Total fat4 g Fiber5 g
Saturated fattrace   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

RE00128 April 28, 2011

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