Recipes for Better Eating

Recipes from the Heart — Made for the Heart

Squash Stew 4 servings Preparation time: 20 minutes/Cook time: 30 minutes Ingredients: 2 tsp. corn oil 1 medium-sized onion, diced 2 tsp. garlic, minced 1/2 cup low-sodium chicken broth 3/4 cup corn kernels cut off the cob (or substitute 3/4 cup frozen corn kernels) 2 cups yellow squash, diced 2 tomatoes, halves and sliced 2 Tbsp. queso fresco or feta cheese, crumbled 1/4 tsp. salt (optional) 1/8 tsp. freshly ground black pepper Preparation: In a cast-iron skillet over medium-high heat, add oil and onion. Sauté onion for approximately 3 minutes. Add garlic and continue cooking for 1 minute. Add chicken broth, corn, and squash. Reduce heat to medium. Simmer until squash is soft. Add tomatoes and cook until tomatoes are warm but not mushy. Sprinkle with cheese and season lightly with salt and pepper. Serve. Nutritional information: Calories per serving: 101. Carbohydrates: 15 grams. Fat: 3 grams. Protein: 4 grams. Fiber: 3 grams. Sodium: 293 milligrams.