Butternut squash and apple salad - Mayo Clinic

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Butternut squash and apple salad

Print Products and services By Mayo Clinic Staff

Dietitian s tip

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

Number of servings

Serves 6 Low FatHealthy carbLow SodiumHigh Fiber

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.

Nutritional analysis per serving

Serving size About 4 cups

Calories 215Total fat 3 gSaturated fat < 1 gTrans fat 0 gMonounsaturated fat 1 gSodium 96 mgTotal carbohydrate 42 gDietary fiber 8 gAdded sugars 1 gProtein 5 gCholesterol 1 mg

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 Fruits 1/2 Carbohydrates 2 1/2

Diabetes Meal Plan Choices

Starches 2 Fruits 1/2 Nonstarchy vegetables 1

DASH Eating Plan Servings

Vegetables 3 Fruits 1/2 DASH diet: Recommended servings Sample DASH menus ShareTweet Sept. 30, 2015

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