Butternut Squash, Kale, and Tomato Stew - 28.6g Carbs, 5.3g Fiber, 6g Sugar
From: Doctor's Book of Food Remedies VIA Prevention
These three superfoods create the perfect fall stew, packed with
vitamins A, C, and E to boost your immunity in cold and flu season.
Prep: 20 min
Cook: 34 min
Total: 54 min
Serves: 4
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 Tbsp chopped fresh basil
1 Tbsp chopped fresh sage
With a sharp knife, pierce the squash 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 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, 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. 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.
Serves: 4
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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