Butternut Squash Enchiladas
Kid Approved |
Main Dishes |
No Added Sugars |
High in Fiber |
Vegetarian |
WIC Friendly |
Egg-Free |
Nut-Free
These delicious enchiladas taste better and are better for you than fast-food Mexican.
8
Servings
55 minutes
Total Time
$1.38
Cost per serving *
| Temperature: | 375 degrees |
| Serving size: | 1 enchilada |
| Prep time: | 30 minutes |
| Cook time: | 25 minutes |
| Total time: | 55 minutes |
| Equipment: | Cutting board Vegetable peeler or sharp knife Can opener Colander Large frying pan |
| Utensils: | Knife Spatula or wooden spoon Measuring cups and spoons |
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts
Recipe PDFIngredients
Non-stick spray
2 1/2 cups (fresh or frozen) butternut squash, cubed OR winter squash, cubed
1 cup reduced fat cheese, shredded
1/2 cup fresh cilantro, chopped OR 3 tablespoons dried cilantro
1/2 teaspoon ground cumin
2 cloves garlic, minced OR 2 teaspoons garlic powder
1/2 cup onion, finely chopped
1 cup salsa OR 1 10 ounce can (red or green) enchilada sauce
8 large whole wheat tortillas
1/2 cup plain Greek low-fat yogurt
Instructions
- Before you begin, wash your hands, surfaces, utensils, and vegetables.
- Lightly spray baking dish with non-stick spray. Dry squash and pierce the skin several times. Place squash in a microwave-safe dish and microwave for 6-8 minutes. Let cool.
- Preheat oven to 375 degrees.
- Heat oil in a large frying pan over medium heat and add squash, vinegar, and water. Stir to coat the squash.
- Place each half of squash face-side down on your microwave-safe plate or dish. Add 1/2 cup of water to the dish and microwave on high for 5-10 minutes. Check squash to see if it is soft. If not, cook for another 2-3 minutes.
- Add beans, onion, garlic, oregano, and leafy greens (if using). Cook for an additional 5 minutes.
- Mix squash, beans, onion, cilantro, garlic powder, and cumin in a bowl.
- Mix 3/4 cup of the cheese into the squash mixture.
- Heat 2-3 tortillas at a time in the microwave for 30 seconds before filling them. This will prevent tearing while rolling.
- Put 1/2 cup of filling in center of tortilla. Roll tortilla around the filling. Place seam side-down in baking dish. Repeat with remaining tortillas, lining them up in a row.
- 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.
Tips
- Use a medium butternut squash (2-3 pounds) to make about 2 cups of diced squash
Featured
Ingredients
Ingredients
What goes in Butternut Squash Enchiladas?
Black Beans
Butternut Squash
Low-fat Yogurt
Chopped Onions
Whole Wheat Tortillas
Nutritional Information(Per Serving)
CALORIES
230
TOTAL FAT
5g
SODIUM
690mg
TOTAL CARBS
36g
PROTEIN
13g
