Butternut Squash with Black Beans

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Source: Adapted from Pennsylvania Nutrition Education Network, Website Recipes, The Pennsylvania Nutrition Education Program

Cook time: 25 Minutes

Yield: 6 cups

Ingredients

  • small butternut squash
  • 1 cup chopped onion
  • 1 teaspoon vegetable oil
  • 1/4 teaspoon garlic powder
  • 1/4 cup red wine vinegar
  • 1/4 cup water
  • 2 (16-ounce) cans black beans, rinsed and drained
  • 1/2 teaspoon oregano

Directions

  1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
  2. Carefully peel skin off the squash with a vegetable peeler or small knife. Cut the squash in half lengthwise and remove seeds with a spoon. Cut meat of squash into 1/2-inch cubes.
  3. Peel and chop the onion. In a large pan, heat the oil. Add the onion, stir until coated and almost clear.
  4. Add squash. Cook for 5 minutes on medium heat. Add garlic powder, vinegar and water.
  5. Cook on low heat until the squash is tender, about 20-25 minutes. Add the beans and oregano. Cook until the beans are heated through.

Nutrition Info

Each serving provides 120 calories, 10 calories from fat, 1 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 mg cholesterol, 270 mg sodium, 28 grams carbohydrates, 8 grams fiber, 3 grams sugar, 6 grams protein
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