BUTTERNUT SQUASH AND CHILE PAN-FRY

Oct 12 2011

Roasted chilies and melted cheese give nutrient-rich squash lots of flavor. Recipe courtesy of Oregon State University.

Serves 10

Dietitian's Tip:

This recipe is a good source of vitamin A, which keeps eyes and skin healthy.

Ingredients:

1 medium butternut squash, about 1 1/2 to 2 pounds

1 pound fresh green Poblano chilies (about 4 whole peppers) or 1 cup canned Poblanos chopped

1 1/2 tablespoons olive or vegetable oil

1 medium onion, chopped

1 teaspoon salt

1/2 teaspoon chili powder

1 cup grated cheese (try Monterey Jack)

Preparation:

1. Peel squash, cut in half, and remove seeds. Cut the squash

into 1/2 inch pieces.

2. Prepare fresh chilies by roasting the peppers either by

placing them over a stovetop gas flame or roasting under an

oven broiler, turning them frequently until all sides are

charred black, about 7-10 minutes. Place roasted peppers in

a plastic bag, let rest and cool, about 15 minutes. Remove

the stems and seeds and chop.

3. Heat oil over medium heat. Add onions and cook, stirring for

about 3 minutes. Add the squash, salt, and chili powder.

Cover and cook, stir occasionally about 10-12 minutes. Stir

in chopped chilies and cook about 3 minutes.

4. Sprinkle with cheese and cover until cheese melts, about 2

minutes.

5. Serve hot. Refrigerate leftovers within 2-3 hours.

Nutrition Information:

60 Calories; 1 g total fat; 0 g saturated fat; 11 g carbohydrates; 4 g protein; 2 g fiber; 3 mg sodium