Butternut
Stew
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2 teaspoons cumin seeds
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1 tablespoon canola or olive oil
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1 small yellow onion, chopped
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1 teaspoon sugar
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2 tablespoons all-purpose flour
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1 tablespoon chili powder
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1 clove garlic, minced
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1/2 cup chopped green pepper
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4 cups cubed peeled butternut squash
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2 cups water
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2 cups yellow hominy
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1-1/4 cups beef broth
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1/4 cup chopped cilantro
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In a large saucepan heat cumin seeds over medium heat until they are toasted. Remove seeds and set them aside.
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Use the same pan to heat oil over medium heat. Sauté half the toasted cumin seeds, the onion, and sugar about 5 minutes, until onion becomes lightly browned.
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Add flour, chili powder, garlic, green pepper, squash, water, hominy and broth and bring to a boil. Lower heat, cover pan and simmer 10 minutes.
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Uncover and cook another 10 minutes until squash is very tender. Stir in remaining seeds and cilantro and serve.
Yields 4 servings.
| Nutrition Facts Servings per recipe: 4 |
| Amount Per Serving |
| Calories 241 Calories from fat 45 |
| ............................................................
%
Daily Value Total Fat 5g 8% ......... Saturated Fat 1mg 3% Cholesterol 0mg 0% Sodium 602mg 25% Carbohydrate 45g... ..... 15% ............Dietary Fiber 7g 29% Protein 8g 16% Vitamin A: 316% Vitamin C: 103% Folacin: 18% Calcium: 13%......... Iron: 19% Potassium: 27% |
Modified from the original source: Cooking Light, November 1997
Provided by:
Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu