Recipe: Spring greens with butternut squash

Dietitian's tip: The butternut squash in this recipe is a unique nutrient-packed substitute for common high-fat salad dressing.

High fiber = at least 5 g of fiber per serving

Low sodium = no more than 140 mg of sodium per serving

SERVES 4

Ingredients

2 small acorn squash (about 2 pounds total)
2 tablespoons brown sugar
2 tablespoons trans-free margarine or olive oil
4 cups leaf lettuce (red-leaf, Boston, bibb, oak-leaf or a mixture)
2 tablespoons sunflower seeds
4 teaspoons honey

Directions

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave each squash on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Remove the pulp of the squash and put into a mixing bowl. Repeat with the second squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the margarine. Mix until smooth. Set aside to cool slightly.

Divide the lettuce amount on 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.