Butternut squash and apple salad

Dietitian’s tip: Roasting butternut squash brings out the flavor of this main-dish salad.

Number of servings Serves 6

Diabetes meal planDASH dietLow-sodiumHeart-healthyWeight managementLow-fatMeatlessHealthy-carbGluten-freeHigh-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 into 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

DirectionsPreheat the oven to 400 F.

Toss the squash in olive oil. Roast in the oven for 20-30 minutes until golden brown and soft. Cool all the way.

Mix all the vegetables in a large bowl.

Make the dressing by mixing the yogurt, vinegar and honey. Whisk the dressing until smooth.

Pour the dressing over the salad. Toss and enjoy.

Nutritional analysis per serving

Serving size: About 4 cups

Calories 185Total carbohydrate 40 gTotal sugars 17 gAdded sugars 1 gDietary fiber 8 gProtein 5 gTotal fat 2.5 gSaturated fat 0.5 gTrans fat 0 gMonounsaturated fat 1 gPolyunsaturated fat 0.5 gCholesterol 1 mgSodium 100 mgPotassium 1074 mgCalcium 227 mgMagnesium 112 mgVitamin D traceIron 3 mg