Acorn squash with apples

Dietician'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 side dish.

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 fat-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.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 204
Total carbohydrate: 40 g
Cholesterol: 0 mg
Dietary fiber: 6 g
Monounsaturated fat: 2 g
Protein: 2 g
Saturated fat: 0.5 g
Serving size: 1/2 squash and 1/2 apple
Sodium: 46 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1/2
Sweets: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1/2
Starches: 2
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 1
Fruits: 1/2
Sweets: 1/2

Last Updated Jun 20, 2015


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