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Detalles de la receta
Black Bean Skillet with Butternut Squash
Número de Porciones: 4
Tamaño de la porción: 1 squash quarter + 1 cup bean mixture
With this speedy skillet recipe, you can cook the squash in about 10 minutes and finish it off with a nutritious, flavorful topping instead of butter.
| Nombre: | Cantidad: |
| canola oil, divided | 3 tsp |
| chopped onions | 1 cup |
| medium Anaheim chile pepper, sliced in rounds (seeded, if desired) | 1 |
| water, divided | 1.25 cups |
| quick-cooking brown rice | 0.75 cup |
| (15 oz) black beans, rinsed and drained | 1 can |
| (10 oz) mild tomatoes with chilies | 1 can |
| ground turmeric (optional) | 0.13 tsp |
| medium butternut squash (about 1 1/2 lb), quartered, seeded, and skin pierced | 1 |
| several times with a fork | |
| fat-free sour cream | 0.50 cup |
| chopped fresh cilantro leaves | 2.50 Tbsp |
Heat 2 tsp canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom lightly. Cook onions 4 minutes or until they begin to brown on edges, stirring frequently. Scrape onions to one side of skillet, add 1 teaspoon canola oil, then add peppers and cook 2 minutes. Add 1 cup water, rice, beans, tomatoes, and turmeric. Bring to a boil over medium-high heat, reduce heat, cover tightly, and simmer 12 minutes or until rice is tender.
2:Meanwhile, place squash and remaining 1/4 cup water in a microwave-safe shallow pan (such as a 9 in, deep-dish pie pan), cover, and microwave on high 10 minutes or until tender when pierced with a fork. Drain.
3:To serve, place squash quarter on each of four dinner plates, and spoon equal amounts of bean mixture on each squash wedge. Top with sour cream and cilantro.
| Calorías 345 |
| Calorías de grasa 45 |
| Grasa total 5g |
| Grasa saturada 0g |
| Colesterol 5mg |
| Sodio 410mg |
| Potasio n/a |
| Carbohidratos 63g |
| Fibra dietética 9g |
| Azúcares 9g |
| Proteína 13g |
| Vitamina A n/a |
| Vitamina C n/a |
| Calcio n/a |
| Hierro n/a |
| Ácido fólico n/a |
| Intercambio alimenticio 3 1/2 Starch 1 Vegetable 1/2 Fat |
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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