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Healthy Recipes
Authored By:  Walnut Marketing Board
Enjoy the winter squash harvest with this recipe.
Diet Type: Dairy Free
Ingredients:
  • 1/2 cup walnut pieces
  • 1 acorn squash, cut into 1 1/2" thick rings, seeds removed
  • 1 medium red onion, sliced 1/4" thick
  • 2 teaspoons sugar
  • 1/2 cup orange juice
  • 4 cups young chard
  • 2 cloves garlic, minced
  • 8 ounces Orzo pasta
  • 2 tablespoons chopped fresh Sage
  • 2 teaspoons chopped fresh Thyme
  • 4 ounces smoked salmon, cut into thin strips
  • 1/4 cup fat free Italian Vinaigrette, optional
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat oven to 350 degrees. Arrange walnuts in a single layer on a baking sheet and toast until lightly browned, about 5-7 minutes. Set aside. Arrange squash rings in a large steamer. Place over boiling water and cook until tender, about 20 minutes. Set aside. Generously coat a medium sized nonstick skillet with canola cooking spray. Add onions and sugar and cook over medium heat, stirring occasionally, until onions are completely soft and browned, about 10 minutes. Remove onions and set aside. Deglaze pan with orange juice and allow to simmer one minute. Pour liquid over onions.

    Cook pasta according to package directions for al dente. Drain, rinse in cool water and drain again. Wash chard and remove tough stems. Do not pat dry. Cut into 3/4" wide ribbons. Spray a nonstick skillet with canola cooking spray. Place over medium high heat, add garlic and cook 2 minutes. Add chard and cook until just wilted, about 3 min. Remove from heat. Add onion, sage and thyme to skillet. Toss. Add cooled orzo, 1/2 of the salmon, 1/2 of the walnuts and toss to mix well.

    Place a squash ring on each of 4 plates. Fill center with chard mixture. Place a few strips of the smoked salmon around each squash ring. Top with remaining salmon and sprinkle remaining walnuts over all. Serve with vinaigrette on the side. May be served warm or at room temp.

    Provides 1.19g omega-3s.


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    MediCenter Pharmacy
    Jackson, MO 63755
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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 293
    Calories from Fat 104
     % Daily Value*
    Total Fat 12g18%
      Saturated Fat 1g6%
      Mono Fat 2g 
    Cholesterol 6mg2%
    Sodium 302mg13%
    Total Carbs 40g14%
      Dietary Fiber 5g20%
      Sugars 1g 
    Protein 13g 
    Iron14%
    Calcium7%
    Vitamin C40%
    Vitamin E8%
    Vitamin A16%
    Vitamin B-1215%
    Vitamin B-620%
    Pantothenic acid8%
    Niacin20%
    Riboflavin12%
    Thiamin33%
    Folate11%
    Selenium20%
    Manganese45%
    Copper25%
    Zinc6%
    Potassium17%
    Phosphorus16%
    Magnesium22%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.