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Penne with Braised Squash and Greens
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Chard or Swiss chard is a green leafy vegetable from the beetroot family that has been bred to have highly nutritious leaves. Chard has a slightly bitter taste, however, the cooking process reduces the bitterness greatly. It can be eaten raw in salads or sautéed. Swiss chard is high in vitamin A, K and C. It is also rich in dietary fiber, minerals, and protein. The stalks have more iron than the leaves resulting in their rosy color.



Source:modified from


Prep Time: 40 minutes


2 tsp extra-virgin olive oil

1 medium onion, chopped

3 cloves garlic, minced

Pinch of crushed red pepper

1.5 cups low sodium vegetable broth

1 lb. butternut squash, peeled and cut into ¾ inch cubes

1 small bunch Swiss chard, stems removed, leaves cut into 1 inch pieces

8 oz. Whole grain penne, rigatoni or fusilli

½ cup freshly grated Parmesan cheese

Freshly ground pepper, to taste

Directions: 1. Heat oil in a large nonstick skillet over medium heat. Add onion to the pan; cook, stirring often, until softened and golden, 2-3 minutes. Add garlic and crushed pepper; cook, stirring, for 30 seconds. Add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes. Meanwhile, cook pasta until just tender, 8-10 minutes or according to package directions, Drain and return to pot. Add squash mixture, Parmesan, pepper; toss to coat.

Nutritional Analysis:Calories 180, Protein 7g, Fat 3.5g, Saturated Fat 1g, Calories from Fat 5%, Cholesterol 5mg, Carbohydrates 32g, Fiber 5g, Sodium 170mg, Vitamin A 160%, Calcium 10%, Vitamin C 35%, Iron 10%

Photo credit: Wikimedia Commons,User: Jonathunder

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