Makes 7 servings
1 package (16 ounces) frozen, diced, peeled butternut squash or 2 cups fresh squash, seeded, peeled and diced
1 cup water
1 tablespoon olive oil
1/2 sweet onion, finely chopped
1 can (15.5 ounces) no-added-salt black beans
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
Salt and ground black pepper, to taste
Canola oil spray
7 large whole-wheat tortillas (about 7 inches)
1 cup grated cheddar cheese, divided
1 cup tomato salsa
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
- Place squash in medium saucepan. Add water. Cover pot tightly and place over medium-high heat.
- Cook until squash is tender but not mushy, 12 to 15 minutes, depending on size of cubes.
- Drain squash and set aside.
- While squash is cooking, in a large skillet, heat oil over medium-high heat.
- Add onion and sauté until soft and translucent, about 4 to 5 minutes, stirring occasionally.
- Add beans and partially mash with fork.
- Mix in squash, cumin and cinnamon. Add salt and pepper, if desired.
- Remove from heat and set aside.
- Preheat oven to 350 degrees.
- In 9-by-13-inch baking dish, lightly coat interior with cooking spray and set aside.
- Coat tortilla on both sides with cooking spray. Lay on plate.
- Spoon 1/2 cup filling on tortilla and top with 1 1/2 tablespoons cheese.
- Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly.
- Pour salsa over assembled enchiladas.
- Sprinkle remaining cheese (about 1/4 cup) over sauce. Cover pan with foil.
- Bake enchiladas about 25 to 30 minutes, until heated through.
- Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Serving size: 1 enchilada. Amount per serving: 260 calories, 6g total fat (1g saturated fat), 38g carbohydrates, 12g protein, 6g dietary fiber, 460mg sodium.