Just a touch of maple syrup brings out the sweetness in the winter squash and rutabaga, two root vegetables with a good amount of beta carotene.

Ingredients

1 teaspoon olive oil

1/3 cup chopped onions

2 cups frozen rutabaga (yellow turnip) chunks, thawed

1/4 cup water

1 package (10 ounces) frozen pureed winter squash, thawed

3/4 cup evaporated low-fat (2%) milk

2 tablespoons maple syrup

1/2 teaspoon salt

Directions

1. In a large nonstick saucepan, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until tender, about 7 minutes.

2. Add the rutabaga chunks and water, and cook until the rutabaga is heated through, about 3 minutes.

3. Stir in the winter squash puree, evaporated milk, maple syrup, and salt. Cover and simmer 5 minutes to blend the flavors. Makes 4 servings

Pumpkin & Black Bean Stew Omit step 2 and the rutabaga. In step 3, add the ¼ cup water and 1 can (15½ ounces) rinsed and drained black beans to the soup. Instead of winter squash, use 1 can (15 ounces) unsweetened pumpkin puree. Stir in ¼ cup of grated Parmesan cheese just before serving.

Nutrition Facts

per serving
calories 166
total fat 2.4g
saturated fat 0.8g
cholesterol 4mg
dietary fiber 3g
carbohydrate 33g
protein 6g
sodium 364mg
 

Good source of: beta carotene, calcium, potassium, riboflavin, vitamin C

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By:

Published: 31 Oct 2011

Last Modified: 23 Jan 2014