BUTTERNUT SQUASH AND CHILE PAN-FRY

Oct 12 2011

Roasted chilies and melted cheese give nutrient-rich squash lots of flavor. Recipe courtesy of Oregon State University.

Serves 10
 

Dietitian's Tip: 

This recipe is a good source of vitamin A, which keeps eyes and skin healthy.

 
Ingredients: 
1 medium butternut squash, about 1 1/2 to 2 pounds
1 pound fresh green Poblano chilies (about 4 whole peppers) or 1 cup canned Poblanos chopped 
1 1/2 tablespoons olive or vegetable oil
1 medium onion, chopped 
1 teaspoon salt 
1/2 teaspoon chili powder
1 cup grated cheese (try Monterey Jack)
Preparation: 

1. Peel squash, cut in half, and remove seeds. Cut the squash

into 1/2 inch pieces.
2. Prepare fresh chilies by roasting the peppers either by
placing them over a stovetop gas flame or roasting under an
oven broiler, turning them frequently until all sides are
charred black, about 7-10 minutes. Place roasted peppers in
a plastic bag, let rest and cool, about 15 minutes. Remove
the stems and seeds and chop.
3. Heat oil over medium heat. Add onions and cook, stirring for
about 3 minutes. Add the squash, salt, and chili powder.
Cover and cook, stir occasionally about 10-12 minutes. Stir
in chopped chilies and cook about 3 minutes.
4. Sprinkle with cheese and cover until cheese melts, about 2
minutes.
5. Serve hot. Refrigerate leftovers within 2-3 hours.
Nutrition Information: 

60 Calories; 1 g total fat; 0 g saturated fat; 11 g carbohydrates; 4 g protein; 2 g fiber; 3 mg sodium