Butternut Squash and Black Bean Skillet
Butternut squash and black beans make a delicious, hearty side dish full of fiber and protein.
| Temperature: | Medium high to Medium low |
| Serving size: | 2/3 cup |
| Prep time: | 15 minutes |
| Cook time: | 25 minutes |
| Total time: | 40 minutes |
| Equipment: | Cutting board Vegetable peeler or sharp knife Measuring cups and spoons Can opener Strainer Wok or large skillet |
| Utensils: | Knife Spatula or wooden spoon |
Serve with a lean protein, such as chicken or turkey, and steamed vegetables for a complete meal.
Mix leftovers with salad greens and your favorite veggies for a filling salad.
Nutrition Facts
Recipe PDFIngredients
Non-stick spray
2 1/2 cups (fresh or frozen) butternut squash, cubed OR winter squash, cubes
1 15 ounce can no salt added black beans, drained and rinsed
1/2 cup onion, finely chopped
1/2 cup fresh cilantro, chopped OR 3 tablespoons dried cilantro
2 cloves garlic, minced OR 2 teaspoons garlic powder
1/2 teaspoon ground cumin
1 cup reduced fat cheese, shredded
8 large whole wheat tortilla
1 cup salsa OR 1 10 ounce can (red or green) enchilada sauce
1/2 cup plain Greek low-fat yogurt
Instructions
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Wash and dry the squash. Heat squash in the microwave on high for 1-2 minutes to soften the skin.
- Carefully peel the squash using a vegetable peeler or small knife. Remove seeds. Cut squash into 1/2-inch cubes.
- Heat oil in a large skillet over medium heat and add squash, vinegar and water and stir to coat the squash.
- Reduce heat to medium-low, cover the pan, and cook the squash for about 15 minutes, or until it can be pierced easily with a fork.
- Add beans, onion, garlic, and oregano and cook for an additional 5 minutes.
Tips
- Sweet potatoes may be substituted for butternut squash. Adjust cooking time as needed.
- Add even more color (and nutrients!) to this dish by stirring in spinach or kale while beans are heating.
- Balsamic vinegar may be substituted in place of red wine vinegar.
- No vinegar? No problem. Recipe can be made with 1/2 cup water in place of vinegar and water mixture. If using water in place of vinegar, try adding lemon juice and additional spices, such as cumin, paprika, or chili powder, to boost the flavor of the dish.
Ingredients
What goes in Butternut Squash and Black Bean Skillet?
