My new favorite convenience food is pre-peeled and cubed butternut squash. This is an excellent source of high fiber, high nutrient carbohydrates that fits well into the diet of a person with diabetes, as well as anyone else! A 3/4 cup serving of baked butternut squash contains 65 calories, 16 gm carbohydrate, 1.5 gm fiber, a whole day’s worth of vitamin A, AND it has almost NO fat or sodium.
Combine this delicious squash with chicken and veggies for a complete meal that is healthy for everyone
Butternut Squash, Chicken and Veggie Stir-fry:
Heat large heavy pan or wok, add:
1 tbsp olive oil (could use ANY oil, coconut or peanut would be good) 1/2 medium onion (about 1 cup chopped), 4 cloves garlic, minced. Cook until soft.
Add 20 oz package raw, cubed butternut squash and 2 pounds raw boneless, skinless chicken, cut in cubes.
Saute for 10-15 minutes, until chicken is starting to brown and squash is starting to get soft.
Add: 1 large stalk broccoli, cut in about 1 inch pieces (about 4 cups), 1/2 head cauliflower, cut in 1 inch pieces, 2 cups mushrooms, cut in halves or quarters. Saute until veggies are starting to get soft.
Mix 2 tbsp oil with 2 tsp Medium Yellow Curry powder, 1 tsp ground cumin, 1 tsp paprika, 1/2 tsp cardamom, 1/2 tsp coriander, 1/2 tsp dry mustard. Pour over chicken veggie mixture and stir to coat well.
Add 1/4 cup dry Sherry, 1/4 cup chopped, fresh cilantro and 2 tbsp soy sauce.
Cook for about 5 more minutes and serve. Makes about 6 servings–great leftover for lunch.
This one pot meal is gluten free for those with celiac or gluten sensitivity.
Nutritional composition per serving: 360 calories, 35 gm protein, 14 gm fat, 22 gm carbohydrate, 4 gm fiber, 609 mg sodium (decrease sodium to 189 mg by leaving out the soy sauce).
Try variations–could use frozen mixed veggies in place of raw veggies, just wait until squash is soft and chicken is cooked to add the veggies. Could add beans……
