Say Olé to Squash
Here’s one easy way to cook up one of the tastiest squashes of the season. The B vitamin folate and fiber from beans, plus beta-carotene from the squash and phytochemicals in the onion and cilantro all roll up into plenty of cancer-fighting nutrition in this delicious recipe. (The orange squash and black beans also make it a healthy Halloween dish that kids of all ages will love.)
Butternut Squash Enchiladas with Salsa
- 1 package (16 oz.) frozen diced peeled butternut squash or 2 cups fresh squash, seeded, peeled and diced
- 1 cup water
- 1 Tbsp. olive oil
- 1/2 sweet onion, finely chopped
- 1 can (15.5 oz.) no added salt black beans
- 1 tsp. ground cumin
- 3/4 tsp. ground cinnamon
- Salt and ground black pepper, to taste
- Canola oil spray
- 7 large (about 7-inch) whole-wheat tortillas
- 1 cup grated cheddar cheese, divided
- 1 cup tomato salsa
- 1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Place squash in medium saucepan. Add water. Cover pot tightly and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash and set aside.
While squash is cooking, in large skillet, heat oil over medium-high heat. Add onion and sauté until soft and translucent, about 4-5 minutes, stirring occasionally. Add beans and partially mash with fork. Mix in squash, cumin and cinnamon. Add salt and pepper, if desired. Remove from heat and set aside.
Preheat oven to 350 degrees. In 9" by 13" baking dish, lightly coat interior with cooking spray and set aside.
Coat tortilla on both sides with cooking spray. Lay on plate. Spoon 1/2 cup filling on tortilla and top with 1½ tablespoons cheese. Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly. Pour salsa over assembled enchiladas. Sprinkle remaining cheese (about 1/4 cup) over sauce. Cover pan with foil.
Bake enchiladas about 25-30 minutes, until heated through. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Makes 7 servings.
Per serving: 260 calories, 6 g total fat (1 g saturated fat),
38 g carbohydrates, 12 g protein, 6 g dietary fiber, 460 mg sodium.