By Mayo Clinic Staff

Dietitian's tip:

Store winter squashes in a cool, dry place. Many will keep for months — a great way to extend the local bounty.

Number of servings

Serves 8
  1. Low Sodium
  2. Healthy carb
  3. Low Fat

Ingredients

  1. 4 cups diced winter squash, peeled and cut into half-inch pieces
  2. 2 teaspoons canola oil, divided
  3. 1 cup diced onion
  4. 1 cup fresh cranberries
  5. 4 cups cooked wild rice
  6. 1/4 cup chopped walnuts
  7. 1 small orange, peeled and segmented
  8. 1/2 tablespoon chopped Italian parsley
  9. 1/4 teaspoon thyme
  10. 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

Serving size: 1 cup

  • Cholesterol 0 mg
  • Calories 162
  • Sodium 6 mg
  • Total fat 4 g
  • Total carbohydrate 29 g
  • Saturated fat 0.5 g
  • Dietary fiber 3 g
  • Trans fat Trace
  • Added sugars 0 g
  • Monounsaturated fat 1 g
  • Protein 5 g
  • Total sugars 4 g
  • Potassium 362 mg

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

Nov. 13, 2021