Braised Meat with Butternut Squash

Braised Meat with Butternut Squash Recipe from Tanzania

Region / culture: Tanzania | Preparation time: 20 minutes | Cooking time: 1 hour and 30 minutes | Servings: 4

Introduction

Braised Meat with Butternut Squash is a hearty and comforting dish that combines the tenderness of slow-cooked meat with the sweet, nutty flavor of butternut squash. This recipe is perfect for chilly evenings and is sure to satisfy both meat lovers and vegetable enthusiasts alike. The dish is not only delicious but also packed with nutrients, making it a healthy option for a family dinner.

History

The tradition of braising meat dates back centuries and is a cooking technique used across various cultures around the world. The method involves slowly cooking meat in a little liquid, which results in tender and flavorful dishes. Butternut squash, on the other hand, is a winter squash that has been a staple in North American cuisine since before the arrival of Europeans. Combining these two elements, Braised Meat with Butternut Squash is a modern take on traditional cooking methods, offering a rich blend of flavors and textures.

Ingredients

4 tbsp olive oil
2 large onions, chopped
1 clove garlic, minced
1 tbsp chopped fresh rosemary
2 lb (907 g) cubed veal for stew
salt to taste
1 cup marsala or other sweet wine
1 butternut squash, about 1 lb, halved, seeds and fibers removed, peeled, cut into 0.5 inch cubes, and parboiled in salted water for 5 minutes
1.5 cup meat or chicken broth, or as needed
freshly ground black pepper to taste

How to prepare

Warm 2 tbsp of olive oil in a sauté pan over low heat.
Add the onions, garlic, and rosemary. Sauté until tender and translucent, approximately 8 minutes.
Remove from heat and set aside.
Warm the remaining 2 tbsp of olive oil in a heavy pot over high heat.
Add the meat and brown well on all sides, sprinkling with a little salt after it has browned.
Add the wine and let it bubble up.
Add the sautéed onions, butternut squash, and enough broth to cover. Bring to a boil.
Cover, reduce the heat to low, and simmer gently until the meat is tender and the squash has formed a puree, approximately 1 to 1.25 hours.
Season with salt and pepper before serving.

Variations

Consider using beef or lamb instead of veal for a different flavor profile. You can also add carrots or parsnips to the braise for additional sweetness and texture.

Cooking Tips & Tricks

To ensure the best results, consider the following tips and tricks:

- Brown the meat well before adding the liquids. This step adds depth to the dish's flavor.

- Use a heavy pot or Dutch oven for even cooking.

- Be patient and allow the dish to simmer gently. Rushing the cooking process can result in tough meat.

- If the liquid reduces too much during cooking, add a bit more broth to keep the meat moist.

Serving Suggestions

Serve this dish with a side of steamed green beans or a fresh salad to add a touch of lightness and complement the flavors.

Cooking Techniques

Braising is the key technique used in this recipe, which involves cooking the meat slowly in a small amount of liquid. This method ensures that the meat becomes tender and flavorsome.

Ingredient Substitutions

If veal is not available, beef chuck or lamb shoulder can be used as alternatives. For a non-alcoholic version, replace the wine with additional chicken broth or a non-alcoholic wine.

Make Ahead Tips

This dish can be made ahead and tastes even better the next day as the flavors have more time to meld. Simply reheat gently on the stove or in the microwave.

Presentation Ideas

Serve the braised meat and butternut squash in a deep dish, garnished with fresh rosemary sprigs for an elegant presentation.

Pairing Recommendations

A medium-bodied red wine, such as Merlot or Pinot Noir, pairs beautifully with this dish, complementing its rich flavors.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a little broth if necessary to keep the meat moist.

Nutrition Information

Calories per serving

A serving of Braised Meat with Butternut Squash contains approximately 400-500 calories, making it a satisfying yet moderate option for calorie-conscious individuals.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary source being the butternut squash. Butternut squash is a healthy carbohydrate source, providing about 16 grams of carbohydrates per cup. It also offers dietary fiber, which is beneficial for digestion.

Fats

The olive oil and the natural fats from the veal contribute to the fat content of this dish. Olive oil is a healthy fat, rich in monounsaturated fatty acids, which are known to be heart-healthy. The veal, particularly if you choose a lean cut, provides a moderate amount of saturated and unsaturated fats.

Proteins

Veal is an excellent source of high-quality protein, with a 2 lb serving providing approximately 160 grams of protein. This makes the dish an excellent option for those looking to increase their protein intake for muscle building or maintenance.

Vitamins and minerals

Butternut squash is rich in vitamins A and C, potassium, and magnesium, while veal is a good source of B vitamins, particularly vitamin B12, zinc, and iron. Together, they make this dish a powerhouse of essential vitamins and minerals.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten. However, those with sensitivities to onions or garlic should take caution.

Summary

Overall, Braised Meat with Butternut Squash is a nutritious dish that provides a good balance of proteins, healthy fats, and essential vitamins and minerals. It's a wholesome choice for a family meal.

Summary

Braised Meat with Butternut Squash is a flavorful and nutritious dish that combines tender meat with the sweet richness of butternut squash. It's a versatile recipe that can be adapted to suit different tastes and dietary needs, making it a perfect addition to any meal plan.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Braised Meat with Butternut Squash. It was a crisp autumn afternoon, the leaves were falling gently from the trees, and the air was filled with the scent of cinnamon and cloves. I was visiting my dear friend Margaret, a renowned chef in our small town, and she had invited me over for a cooking lesson.

As soon as I entered her cozy kitchen, I was enveloped in the rich aromas of simmering spices and savory meats. Margaret greeted me with a warm smile and handed me a piece of paper with the recipe written in her elegant script. "This is one of my favorite dishes to make during the fall season," she said as she poured me a cup of steaming tea. "It's a comforting and delicious meal that will warm your soul."

I eagerly read through the recipe, taking in the ingredients and instructions with a mixture of excitement and trepidation. Braising meat was a technique I had never attempted before, and the thought of cooking with butternut squash seemed daunting. But Margaret assured me that with her guidance, I would be able to master the dish in no time.

We began by preparing the ingredients, chopping the butternut squash into hearty chunks and seasoning the meat with a blend of spices that danced in the air. As the meat seared in the hot pan, releasing a mouth-watering aroma, Margaret shared with me the story behind the recipe.

She explained that the recipe had been passed down through generations in her family, originating from her great-grandmother who had immigrated to America from Italy. It was a dish that had been lovingly prepared for special occasions and family gatherings, each bite carrying with it a sense of tradition and heritage.

As we added the butternut squash to the pot, the colors of the vegetables mingling with the rich, dark meat, Margaret told me about the different variations of the recipe that had been developed over the years. Some included a splash of red wine for added depth of flavor, while others incorporated a touch of honey to balance out the savory notes. But at its core, the dish remained true to its roots, a simple yet elegant combination of tender meat and sweet squash.

As the dish simmered on the stove, filling the kitchen with a tantalizing aroma, Margaret guided me through the final steps of the recipe. She showed me how to test the meat for doneness, ensuring that it was tender and succulent, and how to adjust the seasonings to taste. With each stir of the pot and taste of the broth, I felt myself becoming more confident in my ability to recreate the dish on my own.

Finally, after hours of simmering and stirring, the braised meat with butternut squash was ready to be served. We ladled generous portions into bowls, the steam rising in wispy tendrils, and garnished the dish with a sprinkle of fresh herbs. As I took my first bite, the flavors exploded on my tongue, a harmonious blend of savory, sweet, and spice that danced across my palate.

I knew in that moment that this recipe would become a staple in my own kitchen, a comforting and satisfying meal that I would share with my family and friends. And as I thanked Margaret for her guidance and wisdom, I knew that I had not only learned how to make a delicious dish, but had also gained a deeper appreciation for the power of food to connect us to our past and nourish our souls.