Butternut squash and apple salad

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Dietitian’s tip:

Roasting butternut squash brings out the flavor of this main-dish salad.

Number of servings

Serves 6

  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Meatless
  8. Healthy-carb
  9. Gluten-free
  10. High-fiber

Ingredients

  1. 1 butternut squash, peeled and seeded, cut into 1/2-inch pieces (about 8 cups)
  2. 2 teaspoons olive oil
  3. 2 large apples, cored and cut into 1/2-inch pieces
  4. 6 cups spinach, chopped
  5. 1 1/2 cups chopped celery
  6. 6 cups arugula, chopped
  7. 2 cups chopped carrots
  8. Dressing:

  9. 1/2 cup low-fat plain yogurt
  10. 2 teaspoons balsamic vinegar
  11. 1 1/2 teaspoons honey

Directions

Preheat the oven to 400 F.

Toss the squash in olive oil. Roast in the oven for 20-30 minutes until golden brown and soft. Cool all the way.

Mix all the vegetables in a large bowl.

Make the dressing by mixing the yogurt, vinegar and honey. Whisk the dressing until smooth.

Pour the dressing over the salad. Toss and enjoy.

Nutritional analysis per serving

Serving size: About 4 cups

  • Calories 185
  • Total carbohydrate 40 g
  • Total sugars 17 g
  • Added sugars 1 g
  • Dietary fiber 8 g
  • Protein 5 g
  • Total fat 2.5 g
  • Saturated fat 0.5 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Polyunsaturated fat 0.5 g
  • Cholesterol 1 mg
  • Sodium 100 mg
  • Potassium 1074 mg
  • Calcium 227 mg
  • Magnesium 112 mg
  • Vitamin D trace
  • Iron 3 mg

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