Butternut Squash Stew
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Ingredients:
2 tsp cumin seed
1 tsp ginger, grated
1 tbsp unsalted butter
2 tbsp cilantro, or parsley, chopped
1 onion, coarsely chopped
1 celery stalk, thinly sliced
1 lb butternut squash, peeled, seeded and cubed
3 cloves garlic, crushed
1 carrot, peeled and thinly sliced
1 can (15 oz) white kidney beans, drained
Cooking Directions: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 and pepper to taste. Simmer 5-10 minutes, adding enough reserved liquid to keep mixture from drying out.Nutritionist Recommended For: |
Nutrition Facts
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
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More Information |
Vitamins
Thiamin B1 0.26 mg
Vitamin K 13 mcg
Vitamin A 7600 IU
Vitamin E 2.4 mg
Pantothenic Acid 0.49 mg
Vitamin B6 0.29 mg
Riboflavin B2 0.14 mg
Choline 42 mg
Vitamin D 0 IU
Vitamin C 11 mg
Vitamin B12 0.006 mcg
Niacin B3 1.5 mg
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Minerals
Sodium 340 mg
Zinc 0.85 mg
Copper 0.24 mg
Calcium 97 mg
Iron 3.1 mg
Manganese 0.6 mg
Magnesium 54 mg
Phosphorus 140 mg
Potassium 620 mg
Fluoride 5.6 mcg
Selenium 2.5 mcg
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