Butternut Squash, Kale, and Tomato Stew

Butternut Squash, Kale, and Tomato Stew

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    small butternut squash

  • 8

    ounces kale

  • 1

    tablespoon olive oil

  • 1

    tablespoon minced garlic

  • 1

    can (16 ounces) whole tomatoes (with juice)

  • ½

    cup water

  • 1

    tablespoon chopped fresh basil

  • 1

    tablespoon chopped fresh sage

Directions

Directions 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. Nutritional Facts per serving CALORIES 157 CAL FAT 4.5 G SATURATED FAT 0.6 G SODIUM 193.3 MG CARBOHYDRATES 28.6 G TOTAL SUGARS 6 G DIETARY FIBER 5.3 G PROTEIN 4.3 G


Nutrition

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