Spicy Apple-filled Squash

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Courtesy of the Centers for Disease Control and Prevention

This savory dish can be eaten for breakfast or as a side dish and is made in the microwave! Each serving also has a half cup of fruit and veggies, which count toward the daily recommendation of five servings.


1 acorn squash (about 1 lb)
1 golden delicious apple, peeled, cored, and sliced
2 tsp reduced-fat margarine, melted
2 tsp brown sugar
1/8 tsp cinnamon
1/8 tsp nutmeg
Dash ground cloves


  1. Halve and seed squash; cut into quarters.
  2. Arrange quarters, cut side up, in microwave-safe baking dish.
  3. Microwave on high (100 percent) 6 to 7 minutes, rotating squash halfway through cooking time.
  4. Top squash with apple mixture, cover with vented plastic wrap and microwave on high 4 to 5 minutes or until apples are tender.


Serves 4  
Nutritional information: 80 calories; 2g fat; 1g saturated fat; 0mg cholesterol; 5mg sodium; 2g fiber; 17g carbohydrates; 1g protein