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Recipe: Acorn Squash Dip
Servings: 12
Preparation Time: 10 min.
Cooking Time: 45 min.
 
Ingredients:
  • 2 largeacorn squash\cooked, halved and seeded
  • 1/2 cup plain nonfat yogurt
  • 1/2 cup sweet onions\raw, diced
  • 2 Tbs. honey
  • 2 Tbs. balsamic vinegar
  • 1 Tbs. lemon juice
  • 1 tsp. Frontier Ground Cumin Seed
  • 1/2 tsp. Frontier Ground Paprika
  • 1 Tbs. Frontier Garlic N Herb Seasoning
  • 1/8 tsp. hot red pepper sauce
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Directions: Bake squash, covered, in a conventional oven at ° F350 for 45 minutes, or in a microwave for 15 minutes at high power, until fork tender. Allow to cool enough to handle. Scoop out flesh and discard the skin. Mash all ingredients together. Serve dip warm or at room temperature with crusty bread and vegetables.
 
Per Serving: calories 80, fat 2.1g, calories from fat 24%, protein 2.0g, cholesterol 0.2mg, dietary fiber 2.4g

Nutrients Exchanges
Calories 80 Milk Exchanges 0.1
Protein 2.0g Vegetable Exchanges 2.2
Carbohydrates 19.9g Fruit Exchanges 0.0
Dietary Fiber 2.4g Bread Exchanges 0.0
Sugar 7.6g Other Carbohydrates/Sugar Exchanges 0.2
Fat Total 2.1g Lean Meat Exchanges 0.0
Saturated Fat 0.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.1g Fat Exchanges 0.0
Poly-unsaturated Fat 0.7g
% Calories from Fat 24%    
Cholesterol 0.2mg
Sodium 13.2mg
Vitamins Minerals
Vitamin A 54.5IU Calcium 71.2mg
Thiamin (B1) 0.3mg Copper 1.0mg
Riboflavin (B2) 0.2mg Iron 1.3mg
Niacin (B3) 1.0mg Magnesium 49.9mg
Vitamin B6 0.3mg Manganese 0.4mg
Vitamin B12 0.1mcg Phosphorus 73.8mg
Vitamin C 16.9mg Potassium 547.3mg
Vitamin E 0.3IU Selenium 0.7mcg
Folate 26.6mcg Sodium 13.2mg
Pantothenic Acid 0.7mg Zinc 0.3mg