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Roasted squash with wild rice and cranberry

November 13, 2021

Recipe

Caramelizing squash intensifies its flavor and brings out its natural sweetness.

Serves 8

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

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1/3 Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1/4 Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 1/2 Carbohydrates 1 Fats 1/4 Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 162 Calories 29 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 1 g Monounsaturated fat Potassium 5 g Protein 0.5 g Saturated fat 1 cup Serving size 6 mg Sodium 4 g Total fat