Food that’s good tasting and good for you is a win-win. Try this roasted acorn squash, a recipe that serves four, provided by Daniel Ellithorpe, the senior director of food services at Upstate, and Eric Adams, the system director of food service and hospitality at Upstate.

Ingredients

About 3 pounds acorn squash (2 squashes)

4 teaspoons canola oil, divided

1/4 teaspoon ground black pepper, divided

1/4 teaspoon salt, divided

2 teaspoons pure maple syrup

1/3 cup long-grain wild rice

1/3 cup diced onion

2/3 cup celery, diced small

1 teaspoon minced garlic cloves

1 teaspoon minced garlic cloves

2 teaspoons fresh thyme, minced

1/3 cup dried cranberries

2 teaspoons extra-virgin olive oil

3/4 teaspoon balsamic vinegar

Nutritional information

Each of the 4 servings contains:

Calories: 330

Total fat: 5 grams

Saturated fat: zero grams

Total carbohydrates: 73 grams

Protein: 6 grams

Dietary fiber: 17 grams

Sodium: 190 milligrams 

Preparation

Use 2 small-to-medium acorn squashes, about 1½ pounds each. Wash and cut them in half. Scoop out and discard the seeds and place the squashes on a sheet pan with the cut side up. Brush the cut sides of the squashes with about 2 teaspoons of the canola oil and the 2 teaspoons of the maple syrup, then sprinkle with about 1/8 teaspoon each of the salt and pepper. Roast in a preheated 350-degree oven until tender, about 20 to 30 minutes. 

Place wild rice in a pot of cold water and bring to a boil. Then simmer and cook until 1/3 of the rice opens, about 30 minutes. Drain and set aside. 

Heat the 2 remaining teaspoons of the canola oil in a pan and sauté the onion, celery and garlic until tender. Remove from pan and place in a large bowl. Add the remaining ingredients — the thyme, dried cranberries, olive oil, balsamic vinegar, the cooked wild rice and the remaining 1/8 teaspoon each of salt and pepper (or, to taste). Mix to incorporate. Stuff into the cooked acorn squashes. Each will hold about ½ cup of stuffing.

Return stuffed squashes to oven to heat through just prior to serving. Makes 4 servings. 

This article appears in the 2024 Upstate Health magazine, Issue 1.