Roasted squash with wild rice and cranberry

Dietician's Tip

Store winter squashes in a cool, dry place. Many will keep for months — a great way to extend the local bounty.


  • 4 cups diced winter squash, peeled and cut into half-inch pieces
  • 2 teaspoons canola oil, divided
  • 1 cup diced onion
  • 1 cup fresh cranberries
  • 4 cups cooked wild rice
  • 1/4 cup chopped walnuts
  • 1 small orange, peeled and segmented
  • 1/2 tablespoon chopped Italian parsley
  • 1/4 teaspoon thyme
  • Black pepper to taste


Preheat oven to 400 F.

Place squash in a roasting pan and toss with 1 teaspoon of oil. Roast for 40 minutes or until brown.

In a hot saute pan, brown onions with remaining oil. Add cranberries and saute for 1 minute. Add remaining ingredients and saute for 4 to 5 minutes or until heated thoroughly. Serve.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 162
Total carbohydrate: 29.1 g
Cholesterol: 0 mg
Dietary fiber: 3.3 g
Monounsaturated fat: 1.1 g
Protein: 4.8 g
Saturated fat: 0.4 g
Serving size: 1 cup
Sodium: 5.8 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1 1/2
Fats: 1
Fruits: 1/4

Last Updated Jan 13, 2015

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