Butternut squash and apple salad

Dietician's Tip

Roasting butternut squash intensifies the flavor of this main-dish salad.

Ingredients

  • 1 butternut squash, peeled and seeded, cut into 1/2-inch pieces (about 8 cups)
  • 2 teaspoons olive oil
  • 2 large apples, cored and cut 1/2-inch pieces
  • 6 cups spinach, chopped
  • 1 1/2 cups chopped celery
  • 6 cups arugula, chopped
  • 2 cups chopped carrots

Dressing:

  • 1/2 cup low-fat plain yogurt
  • 2 teaspoons balsamic vinegar
  • 1 1/2 teaspoons honey

Directions

Heat the oven to 400 F.

Toss squash in olive oil, roast in oven for 20 to 30 minutes until golden brown and soft. Cool completely.

Combine all vegetables in large bowl.

Prepare dressing by mixing together yogurt, vinegar and honey. Whisk until smooth.

Pour dressing over salad. Toss and enjoy.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 215
Total carbohydrate: 42 g
Cholesterol: 1 mg
Dietary fiber: 8 g
Monounsaturated fat: 1 g
Protein: 5 g
Saturated fat: < 1 g
Serving size: About 4 cups
Sodium: 96 mg
Total fat: 3 g

DASH Eating Plan Servings

Fruits: 1/2
Vegetables: 3

Diabetes Meal Plan Choices

Fruits: 1/2
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2 1/2
Fruits: 1/2
Vegetables: 2

Last Updated Sep 30, 2015


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