Roasted Butternut Squash and Barley Stew
Roasting the squash separately allows it to caramelize and prevents it from overcooking in the stew.
Adding the rind from a piece of Parmesan cheese lends subtle flavor. If you have fresh dill on hand, sprinkle a little on top before serving.
You might need to use two baking sheets to fit all of the squash in a single layer.
Ingredients
6 Servings
- 1 butternut squash (about 2 pounds), peeled, seeded, and cut into 3/4-inch cubes
- 2 tablespoons canola oil, divided use
- Salt and freshly ground black pepper
- 2 carrots, chopped
- 1 onion, chopped
- 1 celery stalk, chopped
- 8 ounces white mushrooms, sliced
- 2 garlic cloves, minced
- 5 cups reduced-sodium chicken or vegetable broth
- 1 cup pearl barley
- 1 (2-inch piece) Parmesan cheese rind, optional
- 2 cups fresh baby spinach
- 1 tablespoon chopped fresh dill, optional
Note: For a vegetarian dish, use vegetable broth in this recipe.
Instructions
Preheat the oven to 400 degrees.
Lightly coat a foil-lined, rimmed baking sheet with nonstick cooking spray. Place the squash on the baking sheet and drizzle with 1 tablespoon of the oil. Sprinkle with salt and pepper and stir to combine. Evenly distribute the squash on the baking sheet. Roast for 20 to 30 minutes, or until tender and slightly charred, stirring the squash every 10 minutes.
Meanwhile, in a stockpot over medium-high heat, add the remaining 1 tablespoon of oil. Saute the carrots, onion, and celery for 5 to 8 minutes, or until softened. Add the mushrooms and garlic and sauté for 5 minutes. Add the broth and bring to a boil. Add the barley and Parmesan rind and stir to combine. Reduce the heat, cover, and simmer for 35 to 45 minutes, or until the barley is tender, stirring occasionally. Add the spinach and stir until wilted. Add the butternut squash (and dill, if desired), and stir to combine. Season with salt and pepper.
Per serving
Calories: 205
Calories from fat: 50
Fat: 6 g
Saturated fat: 0 g
Trans fatty acids, total: 0 g
Polyunsaturated fat: 1.5 g
Monounsaturated fat: 3 g
Cholesterol: 0 mg
Sodium: 460 mg
Carbohydrate: 35 g
Dietary fiber: 7 g
Sugars: 5 g
Protein: 7 g
- Excerpted from
The American Cancer Society New Healthy Eating Cookbook, Fourth Edition
Copyright ©2016 American Cancer Society.
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