Recipe Details

Black Bean Skillet with Butternut Squash

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Number of Servings: 4

Serving Size: 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.

Name: Amount:
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.
Nutritional Information (per serving)
Calories 345
Calories from Fat 45
Total Fat 5g
Saturated Fat 0g
Cholesterol 5mg
Sodium 410mg
Potassium n/a
Carbohydrates 63g
Dietary Fiber 9g
Sugars 9g
Protein 13g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 3 1/2 Starch 1 Vegetable 1/2 Fat
For More Recipes:
The Heart-Smart Diabetes Kitchen book cover

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.