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 planDASH dietLow-sodiumHeart-healthyWeight managementPlant-basedMeatlessHealthy-carbGluten-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

DirectionsPreheat 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 mgCalories 161Sodium 6 mgTotal fat 4 gTotal carbohydrate 29 gSaturated fat 0.5 gDietary fiber 3 gTrans fat 0 gAdded sugars 0 gMonounsaturated fat 1 gProtein 5 gTotal sugars 4 gPolyunsaturated fat 2 gPotassium 362 mgCalcium 39 mgMagnesium 44 mgVitamin D 0 IUIron 1 mg

Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.