Butternut Squash Enchiladas
These delicious enchiladas taste better and are better for you than fast-food Mexican.
Ingredients
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
Equipment
Cutting board
Vegetable peeler or sharp knife
Can opener
Colander
Large frying pan
Utensils
Knife
Spatula or wooden spoon
Measuring cups and spoons
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.
- 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
Nutrition Facts
Serving Size
1 enchilada
Per serving
Amount
Calories
230
Total Fat
5g
Sodium
690mg
Total Carbohydrate
36g
Protein
13g
