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
1:

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.

Información nutricional (por porción)
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