Butternut Squash Enchiladas
These delicious enchiladas taste better and are better for you than fast-food Mexican.
|Serving size:||1 enchilada|
|Prep time:||30 minutes|
|Cook time:||25 minutes|
|Total time:||55 minutes|
Microwave-safe dish large enough to hold squash
9-by-13-inch baking dish
Top enchiladas with lettuce, tomato, and salsa for extra veggies. Add a side of fruit or whole grain tortilla chips.
2 1/2 cups fresh or frozen cubed butternut squash or other winter squash
1 15 ounce can no salt added black beans, drained and rinsed
1/2 cup finely chopped onion
1/2 cup fresh cilantro, chopped or 3 tablespoons dried cilantro
2 teaspoons garlic powder
1/2 teaspoon cumin
1 cup low-fat shredded cheese
8, 10-inch whole wheat tortillas
1 cup salsa or 1 can (10 ounces) red or green enchilada sauce
1/2 cup plain Greek yogurt
- Before you begin, wash your hands, surfaces, utensils and vegetables
- Dry squash. Pierce skin several times and place in microwave-safe dish and microwave for 6-8 minutes. Let cool.
- Preheat oven to 375° F
- Place cooled squash on cutting board, cut off the top inch of the squash (including the stem). Cut squash in half and spoon out seeds and pulp.
- Place each half of squash face-side down on your microwave-safe plate or dish. Add ½ cup of water to the dish, microwave on high for 5-10 minutes. Check squash to see if it is soft. If not, cook for another 2-3 minutes.
- Let squash cool then scoop out insides into a medium sized bowl.
- Mix squash, beans, onion, cilantro, garlic powder, and cumin in a bowl.
- Mix ¾ cup of the cheese into the squash mixture.
- Heat tortillas 2-3 at a time in the microwave for 30 seconds before filling them (this will prevent the tortillas from tearing while you roll them).
- Put ½ cup of filling on each tortilla in a line. Roll the tortilla around the filling. Put tortilla into a greased 9-inch-by-13-inch baking dish with the seam face-down.
- Cover the tortillas with the salsa or enchilada sauce. Put the rest of the cheese (1/4 cup) on the salsa.
- Bake for 25 minutes.
- Serve each enchilada with 1 tablespoon of Greek yogurt.
- Use a medium butternut squash (2-3 pounds) to make about 2 cups of diced squash
- Use spices like onion powder, chili powder, or cayenne pepper instead of cumin or garlic powder for a different flavor.