Hearty Squash Stew Recipe

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Hearty Squash Stew
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  1. With a sharp knife, pierce the squash in 3 or 4 places. Microwave on high power 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, and cut off and discard the peel. Cut the squash into 1 chunks.
  2. In a large saucepan over medium heat, warm the oil. Add the garlic and cook for 20 seconds or until fragrant. Add the squash, tomatoes (with juice), and water, cover the saucepan, and reduce the heat to medium low. Cook for 25 to 30 minutes, or until the squash is tender but not mushy, adding more water if necessary to keep the squash from sticking. Test for doneness by inserting the tip of a sharp knife in a piece of squash.
  3. With the back of a large spoon, break the tomatoes into smaller pieces. Rinse the kale, strip the leaves from the coarse stems, coarsely chop the leaves, and add to the saucepan. Add the sage and basil. Cook for 3 to 4 minutes, or until the kale softens.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 80.61 Kcal (337 kJ)
Calories from fat 37.44 Kcal
% Daily Value*
Total Fat 4.16g 6%
Sodium 24.33mg 1%
Potassium 434.13mg 9%
Total Carbs 10.6g 4%
Sugars 0.94g 4%
Dietary Fiber 1.03g 4%
Protein 2.89g 6%
Vitamin C 77.3mg 129%
Vitamin A 0.9mg 31%
Iron 1.1mg 6%
Calcium 118.8mg 12%
Amount Per 100 g
Calories 59.63 Kcal (250 kJ)
Calories from fat 27.69 Kcal
% Daily Value*
Total Fat 3.08g 6%
Sodium 18mg 1%
Potassium 321.15mg 9%
Total Carbs 7.85g 4%
Sugars 0.7g 4%
Dietary Fiber 0.76g 4%
Protein 2.14g 6%
Vitamin C 57.2mg 129%
Vitamin A 0.7mg 31%
Iron 0.8mg 6%
Calcium 87.9mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.8
  • 2

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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