Food By the Plate
The Meal
Calories 385
Carbohydrate
45 g
Harvest Bounty
When you’re looking for a healthful side dish for your starch serving,
consider the fruits of the vine—winter squash, that is. These rugged,
autumn-hued members of the gourd family are good sources of fiber. This
recipe, with just a kiss of maple syrup, brings out their sweet essence.
— Robyn Webb, MS, LN
The Foods
Cod
4 oz. fillet (topped
with 1 tsp. bread
crumbs,
½ tsp. olive oil, ¼ tsp.
salt-free garlic and
herb seasoning)
Calories 120
Carbohydrate 2 g
Exchanges: Lean
Meat 3
Broccolini
4 spears of broccolini
and 1 Tbsp. chopped,
jarred roasted red
peppers sautéed in
½ tsp. olive oil
Calories 70
Carbohydrate 9 g
Exchanges:
Vegetable 2, Fat 0.5
Pineapple
⅔ cup (topped with
1 tsp. toasted, flaked
coconut)
Calories 60
Carbohydrate 15 g
Exchanges: Fruit 1
Maple-Roasted Acorn Squash
MAKES:
4 servings
SERVING SIZE: ¼ squash
PREPARATION TIME: 10 minutes
COOKING TIME: 30 minutes
1 small acorn squash (about 1 lb., 5 oz.)
2 Tbsp. best-quality maple syrup
2 Tbsp. olive oil
1 tsp. kosher salt
¼ tsp. ground black pepper, or to taste
1. Preheat the oven to 400 degrees.
Line a large baking sheet with parchment
paper. Set aside.
2. Cut the squash in half lengthwise; remove
the seeds and discard them. Cut each half
crosswise into 1-inch-thick slices.
3. Combine the maple syrup, olive oil,
salt, and black pepper in a large bowl.
Add the squash and mix well.
4. Place the squash in a single layer on
the prepared baking sheet and roast for
about 30 minutes, turning occasionally,
until the squash is soft and tender.
Per Serving
Maple-Roasted
Acorn Squash
Calories 135
Fat 7 g (Sat. Fat 1 g)
Carbohydrate 19 g
(Fiber 4 g, Sugars 10 g)
Cholesterol 0 mg
Sodium 485 mg
Potassium 395 mg
Protein 1 g
Phosphorus 40 mg
Exchanges:
Starch 1
Fat 1
