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Living Well: Black Bean and Butternut Squash Enchiladas

OSF Dietitian Ashley Simper stops by the Living Well Kitchen to bake special enchiladas.

Black Bean and Butternut Squash Enchiladas

Ingredients

½ cup diced onion

3 cups peeled and cubed butternut squash

½ Tablespoon canola oil

11 – 15 ounce can no salt added black beans

1 ¼ cup
part-skim shredded mozzarella cheese

8 – 6 inch whole grain flour tortillas


Cooking spray 

Sauce

1 teaspoon canola oil

1 cup water

1 - 8 ounce can no salt added tomato sauce

1 Tablespoon all-purpose flour

1 ½ Tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons garlic powder

1 teaspoon onion powder

¼ teaspoon cinnamon

¼ teaspoon salt

1 ½ teaspoons Splenda® brown sugar blend


Directions
           1.  Preheat oven to 375 degrees Fahrenheit.

2.     
In a large skillet on medium-high heat, sauté onion and
squash in canola oil.  Stir often to
prevent burning.  Cook for 12-15 minutes
or until squash is fork tender.  Add
black beans and stir to combine.

3.     
Place 1 Tablespoon of mozzarella cheese down the middle
of the tortillas.  Spoon black bean and
squash mixture on top, roll tightly and place in the bottom of a sprayed 8 x 8”
square baking dish. 

4.     
In a small saucepan over medium-high heat, whisk
together sauce ingredients.  Simmer until
thick, about 5 minutes.  Pour over
enchiladas.

5.     
Top each enchilada with ½ Tablespoon of mozzarella
cheese and bake uncovered for 30 minutes.

Nutrition Information

Per enchilada

Calories: 227

Total Fat: 9 g

Saturated Fat:  2 g

Sodium:  429 mg

Total Carbohydrates: 
28 g

Dietary Fiber:  8 g

Protein:  13 g

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