Acorn Squash, Corn and Tomato Stew

Oct 28 2009

Let the oranges, yellows and reds of the autumn harvest color your meal with this hearty squash, corn and tomato stew.

Recipe courtesy of Bailey Peterka

Serves 6

Dietitian's Tip: 

Canned soups tend to be very high in sodium. Making soup at home makes it easier to replace the salt with fresh herbs and garlic. This recipe is full of colorful fruits and vegetables that supply disease-fighting antioxidants and dietary fiber. As a time saver, double the recipe and freeze half for another meal or as individual servings to bring to work or school.

Ingredients: 

3 tablespoons olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound (about 2 1/2 cups) peeled, cubed acorn squash
1 1/2 cups (about 1/2 pound) green beans, sliced in 2-inch lengths
1 fresh jalapeño, seeds removed and diced
1 cup corn kernels, fresh off the cob
1 can (14 oz) no added salt diced tomatoes
1/2 cup low sodium vegetable stock
1/2 tablespoon white wine vinegar
Freshly-ground black pepper, to taste

Preparation: 

Heat the oil over medium heat in a large skillet. Add onion and garlic and saute for a few minutes, until onion begins to soften.

Add squash, green beans and jalapeño and sauté for another 5 minutes. Add remaining ingredients, cover skillet, and reduce heat to medium-low. Simmer mixture for 30 minutes, until squash and beans are tender. Serve warm.

Nutrition Information: 

Per serving: 170 calories, 7 g total fat, 1 g saturated fat, 25 g carbohydrates, 3 g protein, 6 g fiber, 250 mg sodium, 486 mg potassium, 48 mg magnesium