Serve Up the Squash

Get ready for an extreme makeover on your dinner plate this fall. Once considered merely a humble vegetable, squash has now been dubbed a "nutritional powerhouse" by the American Dietetic Association.

The most nutritious varieties are also the most colorful—on the inside, that is. The deep orange or yellow flesh comes from plant pigments known as carotenoids, such as beta carotene. These antioxidants may reduce the risk of several types of cancer, heart disease, and cataracts. In addition to their disease-fighting power, winter squash can provide other important nutrients like vitamin C, potassium, phosphorus, and fiber.

Stuffed Butternut Squash
2 medium butternut squash
1 1/4 cups water
1/2 cup wild rice, rinsed
1/2 cup onion, chopped
1 garlic clove, minced
1 1/2 cups whole-wheat bread, shredded
1/4 teaspoon sage
1/4 teaspoon thyme
1 teaspoon seasoned salt
1/2 cup orange juice

Cut each squash in half lengthwise and scoop out seeds and fibers. Lay squash cut-side down in microwave-safe baking dish with 1/2 inch of water in the pan. Microwave on high about 10 minutes or until soft. Let cool.

Meanwhile, bring water to a boil, stir in wild rice and simmer 40 minutes or until water is absorbed. Coat a skillet with cooking spray and sauté onion and garlic until onion is soft. In a mixing bowl, combine rice, onion, and garlic with remaining ingredients.

Scoop out squash pulp leaving enough for a shell. Chop pulp and combine with rice mixture. Stuff mixture into each shell, place squash in baking dish and cover with foil. Bake at 350 degrees F for 20 minutes. Makes 4 servings.

Nutrition information per serving: 205 calories, 1 g fat, 656 mg sodium, 6 g fiber, 0 cholesterol, 7 g protein, 46 g carbohydrates