Low Fat Tinunuang Kalabasa
Discover a healthier twist on a Filipino classic with this Low Fat Tinunuang Kalabasa recipe! Featuring tender cubes of kalabasa (squash) simmered in light coconut milk, this dish delivers creamy, comforting flavors with reduced fat content. Infused with aromatic garlic, ginger, and onions, and complemented by a hint of spice from whole green chilies, it's a satisfying yet light meal perfect for busy weeknights. Malunggay leaves (moringa) add a nutritious boost, making it even more wholesome. Ready in just 40 minutes, this easy-to-prepare, nutrient-packed squash stew pairs wonderfully with steamed rice and promises to become a family favorite. Keywords: low fat recipes, Filipino squash recipe, coconut milk stew, healthy Filipino dishes, tinunuang kalabasa.
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Recipe Information
Ingredients
- 500 grams kalabasa (squash)
- 400 ml light coconut milk
- 200 ml water
- 1 medium (chopped) onion
- 3 cloves (minced) garlic
- 1 thumb-sized piece (julienned) ginger
- 2 pieces (optional, whole) green chili
- 1 tablespoon fish sauce
- 0.5 teaspoon (adjust to taste) salt
- 0.25 teaspoon black pepper
- 1 teaspoon cooking oil
- 1 cup (loosely packed, optional) malunggay leaves (moringa)
Instructions
Peel the kalabasa (squash), remove the seeds, and cut it into bite-sized cubes. Set aside.
In a medium pot, heat 1 teaspoon of cooking oil over medium heat.
Sauté the chopped onion, minced garlic, and julienned ginger until fragrant, about 2-3 minutes.
Pour in the light coconut milk and water, stirring to combine, and bring the mixture to a gentle simmer.
Add the cubed kalabasa to the pot. Stir gently to coat the squash in the coconut mixture.
Season with fish sauce, salt, and black pepper. Add the whole green chilies for a mild spicy kick if desired.
Cover the pot and let the squash simmer over low heat for about 15-20 minutes, or until it becomes tender but not mushy. Stir occasionally to prevent sticking.
Once the kalabasa is cooked, adjust the seasoning to taste. Add more salt or pepper if needed.
If using malunggay leaves, stir them into the pot in the last 2 minutes of cooking. The residual heat will cook them quickly.
Remove the pot from heat and discard the whole green chilies if preferred.
Serve the Low Fat Tinunuang Kalabasa warm with steamed rice or as a side dish. Enjoy!
Nutrition Facts
Calories |
631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2546 mg | 111% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 27.6 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 687 mg | 53% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 3024 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
