Mayo Clinic Health Library

Recipe: Salad greens with acorn squash

Updated: 06-01-2013

Dietitian's tip: You can use butternut or acorn squash in this recipe.

Ingredients

Serves: 4

  • 2 small acorn squash (about 2 pounds total)
  • 2 tablespoons brown sugar
  • 1 tablespoon trans-free margarine or olive oil
  • 4 cups leaf lettuce, such as spring mix
  • 2 tablespoons sunflower seeds
  • 4 teaspoons honey

Directions

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave each squash 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. Remove the pulp of the squash and put into a mixing bowl. Repeat with the second squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the margarine. Mix until smooth. Set aside to cool slightly.

Divide the lettuce among 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.

Nutritional Analysis per serving
  • Calories: 197
  • Total carbohydrate: 35 g
  • Cholesterol: 0 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 2 g
  • Protein: 3 g
  • Saturated fat: 1 g
  • Sodium: 54 mg
  • Sugars: 6 g
  • Total fat: 5 g
  • Trans fat: trace
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings