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–+ servings

Butternut Squash Stew

This is one of Molly and my favorite dishes. The potatoes make this a heartier meal, but feel free to leave them out to lower the phe. To make this a family meal, remove a portion of the stew for the person on the low protein diet and add a can of garbanzo beans at the same time as the cauliflower or a diced and cooked chicken breast. We serve it over brown rice and sautéed chard. We will also serve it with lp naan. If you have any leftover, make a calzone like dish with the naan dough and fill with this stew. Bake and freeze for a delicious lunch.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 7.5 g
Course: Dinner, Entrees
Calories: 177.3
Ingredients Method Nutrition Notes

Nutrition

Serving: 240gCalories: 177.3kcalProtein: 3.532gPhe: 122.5mgPKU Exchanges: 8.17exch

Ingredients
  

  • 2 tablespoons Butter
  • 1 tablespoon Canola Oil
  • 1 cup Onions chopped
  • 3 1/2 cups Butternut Squash cubed
  • 2 cups Potatoes chopped
  • 1 1/8 cups Red bell peppers chopped
  • 1 tablespoon Curry Powder
  • 3 tablespoons Tomato Paste
  • 2 teaspoons Cinnamon stick (2) left whole
  • 1/2 cup Raisins
  • 1/4 teaspoon Crushed red pepper
  • 1/4 teaspoon Ground Black Pepper
  • 1 teaspoon Salt
  • 2 cups Vegetable Broth, ready-to-serve
  • 1/4 cup Canned Coconut Milk
  • 3 cups Cauliflower Raw florettes, chopped
  • 1/4 cup Cilantro chopped

Method
 

  1. Add potatoes to a pot of cold salted water. Bring to a boil. Drain.
  2. Melt butter and oil in a large pot or dutch oven pan. Add the onions and cook three to five minutes, until translucent.
  3. Add the red pepper flakes, diced butternut squash and potatoes. Cook on medium heat, stirring occasionally until the squash begins to caramelize and brown, about eight to ten minutes.
  4. Add the tomato paste and cook for 3 minutes. Add the vegetable broth, curry, cinnamon sticks and salt and pepper. Bring to a boil.
  5. Cover, reduce to simmer and let the veggies cook for about 10 minutes., until the squash and potatoes start to get a little soft.
  6. Add raisins and cauliflower, cook an additional 10 minutes.
  7. Add the pepper, and cook another five minutes.
  8. Stir in coconut milk. Heat through, but do not boil. Add the cilantro.
  9. Serve over low protein rice or brown rice if allowance permits and low protein naan.
  10. If making a high protein version for the rest of the family, set aside some of the stew and add a can of garbanzo beans and/or diced cook chicken.

Notes

Reader Q&A:
Q: Can you make this recipe in a insta pot? A: Have not tried, but imagine you could.

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