By Mayo Clinic Staff

Dietitian's tip:

Hubbard, butternut and acorn squash are all kinds of winter squash. Pick your favorite to use in this recipe.

Number of servings

Serves 8
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Plant-based
  7. Meatless
  8. Healthy-carb
  9. Gluten-free

Ingredients

  1. 4 cups peeled and diced (1/2-inch pieces) winter squash
  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 walnuts, chopped
  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: About 1 cup

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

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

Nov. 07, 2015