By Mayo Clinic Staff

Dietitian's tip:

You can use butternut or acorn squash in this recipe.

Number of servings

Serves 4
  1. Low Sodium


  1. 2 small acorn squash (about 2 pounds total)
  2. 2 tablespoons brown sugar
  3. 1 tablespoon trans-free margarine or olive oil
  4. 4 cups leaf lettuce, such as spring mix
  5. 2 tablespoons sunflower seeds
  6. 4 teaspoons honey


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

Serving size: 1 cup greens topped with about 1/2 cup squash

  • Total carbohydrate 35 g
  • Dietary fiber 4 g
  • Sodium 54 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Trans fat trace
  • Cholesterol 0 mg
  • Protein 3 g
  • Monounsaturated fat 2 g
  • Calories 197
  • Added sugars 6 g
June 01, 2013