1 Granny Smith apple, peeled, cored and sliced
2 tablespoons brown sugar
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans-free margarine
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.
Basics
High fiber = at least 5 g of fiber per serving
Low sodium = no more than 140 mg of sodium per serving
Dietitian's tip:
Acorn squash is a good source of vitamins A and C, potassium, and fiber. Here it's paired with apples and brown sugar to make a hearty main dish. Serve along with whole-grain crackers and a small wedge of your favorite cheese to round out all food groups.
Serves 2
Nutritional Analysis
(per serving)
Calories
270
Cholesterol
0 mg
Protein
2 g
Sodium
140 mg
Carbohydrate
52 g
Fiber
5 g
Total fat
6 g
Potassium
1,015 mg
Saturated fat
trace
Calcium
104 mg
Monounsaturated fat
2 g