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Recipe of the Week

Dec. 15, 2015

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Butternut squash comes packed with beta-carotene, a carotenoid that can aid in cancer prevention. One cup of butternut squash has up to three times the suggested minimum daily amount!

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Autumn Stew

Autumn Stew

This colorful stew is a true celebration of autumn’s abundance. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

Makes 2 1/2 quarts (10 1-cup servings)

Ingredients

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn

Directions

Heat 1/2 cup of water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.

Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups). Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.

Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans and corn and their liquids and cook 5 minutes longer.

Per 1-cup serving: Calories: 93; Fat: 0.7 g; Saturated Fat: 0.1 g; Calories from Fat: 6.3%; Cholesterol: 0 mg; Protein: 4.4 g; Carbohydrates: 19.9 g; Sugar: 4.9 g; Fiber: 3.8 g; Sodium: 244 mg; Calcium: 49 mg; Iron: 1.8 mg; Vitamin C: 32.4 mg; Beta Carotene: 1853 mcg; Vitamin E: 1.1 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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