Butternut Squash And Swiss Chard Stew Recipe
Servings: 4
Ingredients
- 2 1/4 lb Butternut squash
- 1 1/2 lb Swiss chard
- 1/4 c. Fruity extra virgin olive oil
- 3 med Leeks (white and tender green) well rinsed, halved lengthwise, and sliced
- 8 x Garlic cloves sliced
- 1/2 tsp Salt
- 1/2 tsp Crushed warm red pepper
- 1/4 tsp Dry thyme leaves
- 1/4 tsp Dry sage
- 4 x Plum tomatoes quartered
- 1/4 c. Minced parsley Lemon wedges - (4 to 6)
Directions
- Prepare the butternut squash by cutting crosswise into 4 pcs. Cut each piece in half through the center and scrape out the seeds and pulp. Peel carefully and then cut the flesh into 1/2-inch chunks.
- To prepare the Swiss chard, separate the green leaves from the center ribs. Stack the leaves, roll, and cut into strips. Coarsely chop the stems.
- In a large stew pot or possibly flameproof casserole, heat the extra virgin olive oil over medium heat. Add in the leeks, garlic, salt, warm pepper, thyme, and sage. Cook till the leeks just begin to soften, about 3 min.
- Add in the squash, tomatoes, and 1/3 c. water. Bring to a boil, reduce the heat to medium, and cover. Cook till the squash is soft but not mushy, about 10 min.
- Add in the Swiss chard and parsley. Cook, covered, till the Swiss chard is wilted but still bright green, 2 to 3 min. Season with additional salt and pepper to taste. Serve in bowls accompanied by the lemon wedges.
- This recipe yields 4 to 6 servings.
- Comments: For an extra treat, save the squash seeds; they make a tasty and nutritious topping. Simply dry, then toss them in extra virgin olive oil. Toast in a 375 degree oven (or possibly toaster oven) till crispy, about 15 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 438g | |
| Recipe makes 4 servings | |
| Calories 156 | |
| Calories from Fat 7 | 4% |
| Total Fat 0.78g | 1% |
| Saturated Fat 0.14g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 651mg | 27% |
| Potassium 1510mg | 43% |
| Total Carbs 37.41g | 10% |
| Dietary Fiber 7.7g | 26% |
| Sugars 9.16g | 6% |
| Protein 5.92g | 9% |
