Roasted Delicata Squash & Onions

4.9
(9)
8 Reviews

Roasting intensifies delicata squash's flavor. Seasoned with rosemary and maple, this recipe's great with pork or turkey.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3757575.jpg
Cook Time:
15 mins
Additional Time:
30 mins
Total Time:
45 mins
Servings:
4
Yield:
4 servings, about 1 cup each
Nutrition Profile:
Diabetes-Friendly Dairy-Free Healthy Immunity Low-Sodium High-Fiber Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 2 pounds delicata squash (about 2 large)

  • 1 medium red onion, sliced

  • 2 tablespoons extra-virgin olive oil, divided

  • ¼ teaspoon salt

  • 1 teaspoon chopped fresh rosemary

  • 1 tablespoon maple syrup

  • 1 tablespoon Dijon mustard

Directions

  1. Preheat oven to 425 degrees F.

  2. Cut squash in half lengthwise, then crosswise; scoop out the seeds. Cut lengthwise into 1/2-inch-thick wedges. Toss with onion, 1 tablespoon oil and salt in a large bowl. Spread in an even layer on a baking sheet.

  3. Roast, stirring once or twice, until tender and beginning to brown, about 30 minutes.

  4. Combine the remaining 1 tablespoon oil, rosemary, syrup and mustard in a small bowl. Toss the vegetables with the dressing.

Tips

Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Originally appeared: EatingWell Magazine, November/December 2010

Nutrition Facts (per serving)

164 Calories
7g Fat
26g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 164
% Daily Value *
Total Carbohydrate 26g 10%
Dietary Fiber 7g 24%
Total Sugars 8g
Added Sugars 3g 6%
Protein 2g 4%
Total Fat 7g 9%
Saturated Fat 1g 5%
Vitamin A 21510IU 430%
Vitamin C 31mg 35%
Folate 42mcg 11%
Sodium 204mg 9%
Calcium 91mg 7%
Iron 1mg 7%
Magnesium 60mg 14%
Potassium 599mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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