Butternut Squash With Olive Oil and Nutmeg
Halve a butternut squash lengthwise, remove seeds, place halves upside-down in a shallow baking dish and microwave on high 5-7 minutes, until flesh is fork-tender. Drizzle 1 teaspoon olive oil into each half and season with a pinch each of nutmeg, salt and black pepper. Serves 2.
Nutrition Score per serving (2/3 cup): 95 calories, 40% fat (4 g; < 1 g saturated), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, < 1 mg iron, 296 mg sodium.
Sautéed Spaghetti Squash With Garlic
Halve a spaghetti squash lengthwise, place halves upside-down in a shallow baking dish and microwave on high 5-7 minutes, until flesh is fork-tender. Using a fork, scrape flesh from skin, making "spaghetti" strands. Heat 2 teaspoons olive oil in a large skillet over medium heat, add 2 minced garlic cloves and spaghetti squash and sauté 2-3 minutes, until golden. Season to taste with salt and black pepper. Serves 4.
Nutrition Score per serving (1 cup): 51 calories, 37% fat (2 g; < 1 g saturated), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, < 1 mg iron, 151 mg sodium.
In a medium saucepan, combine 2 cups fresh or frozen cranberries, 1/4 cup each diced red onion, golden raisins and water, and 1 tablespoon each brown sugar and red-wine vinegar. Set pan over medium-high heat and bring to a simmer. Cook 10 minutes, until cranberries break down and chutney thickens. Serve with roast turkey or chicken or grilled or broiled fish. Serves 4.
Nutrition Score per serving (1/4 cup): 68 calories, 2% fat (< 1 g; 0 g saturated), 95% carbs (16 g), 3% protein (< 1 g), 3 g fiber, 13 mg calcium, < 1 mg iron, 4 mg sodium.