The Mighty Acorn

Balsamic vinegar combined with nonfat chicken broth and thyme is a great flavor accent for acorn squash. And don’t throw away the squash seeds--toasted, they add crunch to the smooth texture of the squash.

To prepare seeds for toasting, put them in a strainer and rinse off any fibers and squash under cold running water. Pat them dry with paper towels, then scatter in a single layer on a baking sheet sprayed with nonstick olive oil cooking spray. Lightly spray seeds with cooking spray, then roast at 350 degrees until they are lightly browned, about 15 to 20 minutes. Sprinkle them lightly with salt, and they are ready for the squash. eftovers make great snacks.

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BALSAMIC ROASTED SQUASH WITH TOASTED SQUASH SEEDS

1/4 cup balsamic vinegar

1 cup nonfat low-sodium chicken broth

Few sprigs thyme

2 (1 to 1 1/4 pounds) acorn squash, halved

Nonstick cooking spray

Salt, pepper

Toasted squash seeds

Combine vinegar, broth and thyme. Bring to boil, then reduce heat and simmer until liquid is reduced to about 1/3 cup, about 15 minutes.

Remove seeds from squash and set aside for toasting. Arrange squash cut side up in single layer on baking pan sprayed with nonstick cooking spray. Season to taste with salt and pepper and brush with balsamic sauce.

Roast at 425 degrees until tender, 35 to 45 minutes. Brush squash with balsamic mixture several times during roasting.

Sprinkle with toasted squash seeds before serving.

4 servings. Each serving:

108 calories; 123 mg sodium; 0 cholesterol; 0 fat; 26 grams carbohydrates; 4 grams protein; 3.17 grams fiber.