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Roasted winter squash with wild rice and cranberries

March 13, 2025

Recipe

Hubbard, butternut and acorn squash are all types of winter squash. Pick any one of them for this recipe.

Serves 8

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

Preheat oven to 400 F.

Place the squash in a roasting pan and toss with 1 teaspoon of oil. Roast the squash for 40 minutes or until brown.

In a saute pan over medium-high heat, brown the onions with the rest of the oil. Add the cranberries and saute for 1 minute. Add the rest of the ingredients. Saute the mixture for 4-5 minutes or until heated all the way. Serve.

4 cups winter squash, peeled and diced into 1/2-inch pieces
2 teaspoons canola oil, divided
1 cup diced onion
1 cup fresh cranberries
4 cups cooked wild rice
1/4 cup walnuts, chopped
1 small orange, peeled and segmented
1/2 tablespoon chopped flat-leaf parsley, also called Italian parsley
1/4 teaspoon thyme
Black pepper to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils 1/2 Fruits 1 Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats 1/2 Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 161 Calories 29 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 1 g Monounsaturated fat Potassium 5 g Protein 0.5 g Saturated fat About 1 cup Serving size 6 mg Sodium 4 g Total fat