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Vegetable Stew

Yield 8 servings (serving size: 1 cup)

Ingredients

  • 2 poblano peppers
  • 1 onion, chopped
  • 2 teaspoons olive oil
  • 1 medium butternut squash, peeled and cut into 1/2-inch cubes
  • 2 garlic cloves, minced
  • 1 (16-ounce) package frozen butter peas
  • 3 (14 1/2-ounce) cans reduced-sodium, fat-free chicken broth
  • 1 1/2 teaspoons grated fresh ginger
  • 1/4 teaspoon ground red pepper
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1/2 teaspoon salt
  • 1/2 cup chopped fresh cilantro

Nutrition Information

  • calories 156
  • caloriesfromfat 10 %
  • fat 1.7 g
  • satfat 0.3 g
  • monofat 0.9 g
  • polyfat 0.2 g
  • protein 7.1 g
  • carbohydrate 28.2 g
  • fiber 2.8 g
  • cholesterol 0.0 mg
  • iron 2.5 mg
  • sodium 243 mg
  • calcium 70 mg

How to Make It

  1. Broil peppers on an aluminum foil-lined baking sheet 5 inches from heat about 5 minutes on each side or until peppers look blistered.

  2. Place peppers in a zip-top plastic bag; seal bag, and let peppers stand 10 minutes to loosen skins. Peel peppers; remove and discard seeds. Chop peppers, and set aside.

  3. Sauté onion in hot oil in a Dutch oven over medium-high heat until tender. Add squash and garlic; cook, stirring often, 15 minutes or until squash begins to soften.

  4. Process half of squash mixture in a food processor or blender until smooth, stopping to scrape down sides. Return to Dutch oven.

  5. Add chopped pepper, peas, and next 5 ingredients; cook over medium heat 15 minutes or until squash is tender. Stir in cilantro; remove from heat.