Roasted winter squash with wild rice and cranberries
Dietitian’s tip:
Hubbard, butternut and acorn squash are all types of winter squash. Pick your favorite to use in this recipe.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
Ingredients
- 4 cups winter squash, peeled and diced into 1/2-inch pieces
- 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 flat-leaf parsley, also called Italian parsley
- 1/4 teaspoon thyme
- Black pepper to taste
Directions
Preheat oven to 400 F.
Place the squash in a roasting pan and toss with 1 teaspoon of oil. Roast the squash for 40 minutes or until brown.
In a saute pan over medium-high heat, brown the onions with the rest of the oil. Add the cranberries and saute for 1 minute. Add the rest of the ingredients. Saute the mixture for 4-5 minutes or until heated all the way. Serve.
Nutritional analysis per serving
Serving size: About 1 cup
- Cholesterol 0 mg
- Calories 161
- Sodium 6 mg
- Total fat 4 g
- Total carbohydrate 29 g
- Saturated fat 0.5 g
- Dietary fiber 3 g
- Trans fat 0 g
- Added sugars 0 g
- Monounsaturated fat 1 g
- Protein 5 g
- Total sugars 4 g
- Polyunsaturated fat 2 g
- Potassium 362 mg
- Calcium 39 mg
- Magnesium 44 mg
- Vitamin D 0 IU
- Iron 1 mg
Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.
