How to make Butternut Squash and Black Bean Enchiladas
Prep time: 15 minutes | Cook time: 40 minutes | Makes 8 enchiladas
1 teaspoon extra-virgin olive oil
2 teaspoons minced garlic
1 onion, diced
1 jalapeño pepper, seeded and finely diced
1 red bell pepper, finely diced
1 small butternut squash (about 2½ pounds), peeled, seeds removed, and
diced
1 teaspoon low-sodium taco seasoning
1 teaspoon ground cumin
1 (10-ounce) can diced tomatoes or 2 large fresh tomatoes, diced
1 (15.5-ounce) can black beans, drained and rinsed
¼ cup water
1 (10-ounce) can red enchilada sauce ,divided
8 small whole-wheat tortillas, such as La Tortilla Factory low-carb tortillas
1 cup shredded Monterey Jack cheese
½ cup sliced black olives
2 scallions, chopped
2 teaspoons minced garlic
1 onion, diced
1 jalapeño pepper, seeded and finely diced
1 red bell pepper, finely diced
1 small butternut squash (about 2½ pounds), peeled, seeds removed, and
diced
1 teaspoon low-sodium taco seasoning
1 teaspoon ground cumin
1 (10-ounce) can diced tomatoes or 2 large fresh tomatoes, diced
1 (15.5-ounce) can black beans, drained and rinsed
¼ cup water
1 (10-ounce) can red enchilada sauce ,divided
8 small whole-wheat tortillas, such as La Tortilla Factory low-carb tortillas
1 cup shredded Monterey Jack cheese
½ cup sliced black olives
2 scallions, chopped
1 Preheat
the oven to 425°F.
2 Place
a large skillet (large enough to accommodate all the squash) over
the garlic is fragrant. Add the onion, jalapeño, and bell pepper. Sauté for 2
to 3 minutes, or until tender.
the garlic is fragrant. Add the onion, jalapeño, and bell pepper. Sauté for 2
to 3 minutes, or until tender.
3 Add
the squash, taco seasoning, and cumin. Sauté and stir for 2
and water. Cover the skillet and cook for 30 minutes, or until squash is
tender.
and water. Cover the skillet and cook for 30 minutes, or until squash is
tender.
4 Spread
¼ cup of enchilada sauce on the bottom of a 9-by-13-inch baking
5 Place
the tortillas on a clean work surface. Fill each tortilla with about ½
tortilla and place them seam-side down in the baking dish.
tortilla and place them seam-side down in the baking dish.
6 Pour
the remaining (about ¾ cup) enchilada sauce over the top of the enchiladas. Top with the cheese.
Cover with aluminum foil.
7 Bake
for about 10 minutes, or until cheese is melted.
8 Garnish
with the olives and scallions before serving.
Per Serving (1 enchilada):
Calories: 233; Total fat: 8g; Protein: 13g; Carbs: 27g; Fiber: 6g; Sugar: 4g; Sodium: 694mg
Calories: 233; Total fat: 8g; Protein: 13g; Carbs: 27g; Fiber: 6g; Sugar: 4g; Sodium: 694mg
