Weight Management

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Sep 3 12:56pm

Recipe: Acorn Squash with Apples

By Tara Schmidt, RDN, LD, @taraschmidt

Squash

Welcome the flavors of fall with this mixture of ingredients. No need to stick to Granny Smith apples if you have another variety stocked in your pantry. Pick your favorite - literally! 

Number of servings: 2
Serving size: 1/2 squash and 1/2 apple

Ingredients

1 Granny Smith apple, peeled, cored and sliced

2 tablespoons brown sugar

1 small acorn squash, about 6 inches in diameter

2 teaspoons trans fat-free tub spread or margarine

Directions

In a small bowl, mix together the apple and brown sugar. Set aside.

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.

Return the squash to the microwave and cook until the apples are softened, about 2 minutes.

Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

Nutritional analysis per serving:

  • Calories 204
  • Total Fat 4 g
  • Saturated fat  5 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 46 mg
  • Total carbohydrate 40 g
  • Dietary fiber  6 g
  • Added Sugars 6 g
  • Protein 2 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

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