Nutrient-dense kale and chard team up with butternut squash, which adds brilliant color, fiber, and antioxidants. Prep tips: Mix it up by using other greens and winter squash. Sprinkle with finely chopped almonds before serving for an appealing crunch and extra dose of healthy fats.
Recipe Ingredient Details:
1 small butternut squash (about 2 pounds)
2 tablespoons olive oil
4 large cloves garlic, minced
1/8-1/4 teaspoon crushed red pepper flakes
2-4 tablespoons cooking liquid (vegetable broth, white wine, or water)
1 large bunch (12 ounces) kale, tough stems and ribs removed, leaves cut into 1/2-inch-wide strips
1 large bunch (12 ounces) Swiss chard, stems removed, leaves cut crosswise into 1⁄2-inch-wide strips
Halve squash lengthwise, scoop out seeds, and peel, using a serrated vegetable peeler or sharp paring knife (microwave seeded squash halves for 2–3 minutes to make peeling easier). Cut peeled squash into 1-inch cubes.
In a large, heavy pot, heat olive oil over medium heat. Add garlic and crushed red pepper and sauté for 1 minute, until garlic is fragrant. Add squash; stir to coat with oil, and add 2 tablespoons cooking liquid. Cover and cook for 4 minutes, stirring frequently and adding more cooking liquid if needed to prevent sticking. Add kale, sprinkle with sea salt, and stir to coat. Cover and cook for 3–4 minutes, until just tender. Add chard; stir and cook for 1–2 minutes, until wilted. Season with salt and pepper, and serve.
Recipe Additional Notes:
PER SERVING: 150 cal, 5g fat (3g mono, 1g poly, 1g sat), 0mg chol, 5g protein, 26g carb, 5g fiber, 152mg sodium
Sun, 2013-01-20 19:29