Roasted winter squash with wild rice and cranberries

Ingredients

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

Directions

Heat 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: 184
Total carbohydrate: 32 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 5 g
Saturated fat: Trace
Serving size: About 1 cup
Sodium: 6 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1/2
Nuts, seeds and dry beans: 1
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1/2
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

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