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Butternut Squash, Kale, and Tomato Stew Recipe
Squash is a power food whit loads of benefits.Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It has significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content of this winter vegetable adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.
Kale is is a good source of vitamin A, lutein, and zeaxathin. Also good for eye health.
Tomatoes are loaded with vitamin C and lycopene, two important eye nutrients. Vitamin C will help in the cold and flu season.
So enjoy this tasty and healthy winter stew.
Prep: 20 min
Cook: 34 min
Total: 54 min
1 small butternut squash
8 oz kale
1 Tbsp olive oil
1 Tbsp minced garlic
1 (16oz can) whole tomatoes (with juice)
1/2 cup water
1 tsp red chilli flakes
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh sage
Salt and pepper to taste.
With a sharp knife, pierce the squash deeply in 3 or 4 places. Microwave
on high, turning once, for 2 to 3 minutes, or just until the squash
starts to soften under the skin. To test, press with your thumb.
Carefully cut the squash into quarters. Scoop out and discard the
seeds. Cut off and discard the peel. Cut the squash into even 1-inch
chunks. Rinse the kale and strip the leaves from the coarse stems.
Coarsely chop the leaves.
In a large saucepan, heat the oil over medium heat, Add the garlic
and cook for 20 seconds, or until fragrant. Add the squash, tomatoes
and their juice,chili flakes and water.
Cover, and reduce the heat to medium-low.Cook until the squash is
tender but not mushy, 25 to 30 minutes . Test for doneness by inserting
the tip of a sharp knife into a piece of squash or wooden skewer. Add more water if necessary to keep the squash from sticking. With the back of a large
spoon, break the tomatoes into smaller pieces. Add the kale, basil,
and sage. Cook until the kale softens, 3 to 4 minutes longer.
Serving Suggestions: Serve over hot cooked brown rice or quinoa.
Nutrition per Serving:
157 Calories, 4.5g Fat, 0.6g Saturated Fat, 193.3mg Sodium,
28.6g Carbs, 5.3g Dietary Fiber, 6g Total Sugars, 4.3g Protein
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