Archive for January, 2011

Butternut Squash Stew

Saturday, January 1st, 2011

Another butternut squash recipe that is low in calories, fat, sodium and cholesterol.


2 tsp cumin seed

1 tbsp unsalted butter

1 tsp ginger, grated

2 tbsp cilantro, or parsley, chopped

1 lb butternut squash, peeled, seeded and cubed

1 celery stalk, thinly sliced

1 onion, coarsely chopped

1 can (15 oz) white kidney beans, drained

1 carrot, peeled and thinly sliced

3 cloves garlic, crushed


Place squash in a steamer basket over boiling water. Cover saucepan and steam 10-12 minutes or until tender. Drain, reserving liquid, and set aside. Melt butter in a heavy nonstick skillet over medium heat. Add onion, carrot, celery and garlic. Cover skillet and cook 10 minutes, stirring occasionally, until onion is tender. Stir in squash, remaining ingredients and salt to taste. Simmer 5-10 minutes, adding enough reserved liquid
to keep mixture from drying out.

Serves 4:

Nutrition Facts

Nutrition (per serving): Calories 200; % Calories From Fat 18%; Total Fat 4g; Saturated Fats 2g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 0.5g; Cholesterol 7.6mg; Sodium 340mg; Total Carbohydrates 37g; Dietary Fiber 8.1g; Sugar 7g; Protein 8.4g.