Acorn squash with apples - Mayo Clinic

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Acorn squash with apples

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Dietitian 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.

Number of servings

Serves 2 High FiberLow Sodium

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.

Nutritional analysis per serving

Serving size 1 2 squash and 1 2 apple

Calories 204Total fat 4 gSaturated fat 0.5 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 0 mgSodium 46 mgTotal carbohydrate 40 gDietary fiber 6 gAdded sugars 6 gProtein 2 g

Mayo Clinic Healthy Weight Pyramid Servings

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

DASH Eating Plan Servings

Sweets 1/2 Vegetables 2 Fruits 1/2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Sweets, desserts and other carbohydrates 1/2 Fruits 1/2 Fats 1 Starches 2 ShareTweet June 20, 2015

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