Recipe: Roasted Winter Squash with Wild Rice and Cranberries

Written by Carly Herr, a Mayo Clinic School of Health Sciences dietetic intern

This savory roasted squash dish is both colorful and filling! With 4 grams of dietary fiber per serving, it makes a great side to pair with a lean meat like chicken or turkey or try serving it over a bed of mixed greens for a warm winter salad!

Number of servings: 8

Serving Size: 1 cup

Ingredients

• 4 cups peeled and diced (1/2-inch pieces) winter squash

• 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 Italian parsley

• 1/4 teaspoon thyme

• Black pepper to taste

Directions

 Heat oven to 400 F. Place squash in a roasting pan and toss with 1 teaspoon of oil. Roast for 40 minutes or until brown.

In a hot saute pan, brown onions with remaining oil. Add cranberries and saute for 1 minute. Add remaining ingredients and saute for 4 to 5 minutes or until heated thoroughly. Serve!

Nutritional analysis per serving:

• Calories – 184
• Total Fat – 4 g
• Saturated fat – Trace
• Trans fat – Trace
• Monounsaturated fat – 1 g
• Cholesterol – 0 mg
• Sodium – 6 mg
• Total carbohydrate – 32 g
• Dietary fiber – 4 g
• Added Sugars – 0 g
• Protein – 5 g

For this recipe and more, visit Mayo Clinic Recipes