RECIPE CONVERTER Rochester registered dietitian Jennifer Nelson took a recipe for Winter Squash with Apples and reduced the amount of fat, calories and cholesterol. She changed the recipe, tested it for taste and analyzed it for nutrition. Here's what

Winter squash with apples

Original

4 cups cubed winter squash

4 large apples, peeled, cored, cubed

2 tablespoons butter

1/4 cup brown sugar

2 cups mini marshmallows (4 ounces)

Cinnamon to taste

Modified

4 cups cubed winter squash

4 large apples, peeled, cored, cubed

1 tablespoon olive oil

Cinnamon to taste

Place cubed squash and apples into a large bowl. Drizzle with olive oil. Stir to lightly coat each piece with oil. Spray a large baking sheet generously with nonstick spray. Arrange fruit and squash in a single layer on the baking sheet. Stirring occasionally, roast for about 1 hour or until the squash and apples are softened and lightly browned. Sprinkle with cinnamon before serving. Serves 8.

Nutritional Analysis

Original

; Calories 210

; Dietary Fiber (gm) 3

; Fat (gm) 3

; Percent calories from fat 13

; Percent polyunsaturated fat 2

; Percent saturated fat 8

; Percent monounsaturated fat 3

; Cholesterol (mg) 8

; Sodium (mg) 40

; Carbohydrate (gm) 43

; Protein (gm) 2

; Modified

; Calories 120

; Dietary Fiber (gm) 3

; Fat (gm) 2

; Percent calories from fat 15

; Percent polyunsaturated fat 6

; Percent saturated fat trace

; Percent monounsaturated fat 9

Cholesterol (mg) 0

; Sodium (mg) 4

; Carbohydrate (gm) 25

; Protein (gm) 1

; Note: Diabetics or those following calorie-controlled diets may count one serving as: 2 vegetable, 1 fruit.

If you have a recipe you would like made more healthful, please send it to Jan McFarland, Post-Bulletin, 18 First Ave. S.E., P.O. Box 6118, Rochester MN 55903-6118. You also may e-mail recipes to farland@postbulletin.com. Please include your name, address, phone number, what you would like done with the recipe and the recipe's yield.