Butternut Squash and Black Bean Enchilada Skillet

一顿健康的素食墨西哥晚餐:奶油南瓜和黑豆煎锅。含13克纤维和16克蛋白质,不到30分钟即可制成。

准备时间
5分钟
烹饪时间
25分钟
总时间
三0mins

Welcome to 2013! I hope you had a blast ringing in the New Year. I know I did!

Now that it’s January, I realize that most of us are now on some fitness or health mission. I really haven’t made any resolutions, other than to never let myself miss out on an experience that I find interesting or challenging. However, I do think that it’s finally time for me to get back into the swing of things health-wise. Today I finally made it to yoga after being sick for the past week; it felt wonderful to just be there. I’m also making an effort to get rid of all of the junk I ate last month — ugh, like enough with the cookies already! Yep, I just said that.

即使我吃得更健康,我也找不到放弃吃墨西哥食物的理由。为什么折磨我自己?我们都知道结果会是怎样的——我吃了一盘玉米片,一杯巨大的玛格丽塔,还有一大堆的内疚。谁放弃了他们最爱的东西?不是这个女孩。

南瓜黑豆煎锅

为了吃得更好,我把所有的墨西哥食物都扔出了窗外,我试着想办法让它更健康,但仍然足够美味,让我整天都在做白日梦。威廉希尔免佣百家乐威廉希尔app

胡桃南瓜和黑豆馅饼。天啊。在一个奇怪的煎锅里。

让我们来讨论一下这个神奇的混合物,它从我的脑海中跳出,进入平底锅,然后进入我的肚子。……或者我们可以盯着照片流口水?

黑豆煎锅

不,我得解释一下这顿饭有多好吃!一切都是从我发现一个多余的胡桃南瓜开始的。

如果你不熟悉如何正确地削减胡桃南瓜下面的照片教程应该提供一个很好的例子你。你需要把南瓜去皮,切下两端,然后从中间切下来。然后简单地舀出种子(烘烤它们太棒了!),然后把南瓜切成方块!用刀的时候要小心!

如果你觉得你没心情做南瓜丁,你通常可以在杂货店买南瓜丁。

collage of cutting a butternut squash

在平底锅中加入少许橄榄油、洋葱、墨西哥胡椒和墨西哥香料,将奶油南瓜炒至变软。下一步,将黑豆加入锅中,同时加入黄色玉米薄饼的厚切片、红色enchilada酱和一些奶酪。我们在这里激起了浓浓的爱意。看到了吗?

气味是完全令人陶醉,但perfectly okay to inhale it as much as you’d like. That’s right, I’m giving you permission to get a buzz off of making enchiladas. Don’t take these smells for granted.

说真的。这是我的小天堂。

南瓜黑豆煎锅

剩下要做的就是在enchilada平底锅上再加一点奶酪,然后放在你的肉鸡下面几分钟!这有多简单?!

One serving (1/4th) of this recipe has right around 400 calories! Yep that’s right, you get a heaping scoop of this delicious enchilada skillet casserole with 13g grams of fiber and 16 grams of protein too!

Make this ASAP. It’s my new favorite way to indulge.

看看如何做黑豆煎锅:

More healthy vegetarian recipes to try:

纯素奶油南瓜黑豆馅饼配墨西哥胡椒和腰果

玉米粥,冷冻豆和鸡蛋煎锅烘焙

黑豆烤蔬菜卷+视频!

Sweet Potato Black Bean Enchiladas with Avocado Lime Crema

Stuffed Poblano Peppers with Black Bean, Corn & Sweet Potato

Butternut Squash and Black Bean Enchilada Skillet

4.93from28投票
黑豆煎锅
课程 Dinner, Healthy, Mexican, Vegetarian
美食 墨西哥人
关键字 黑豆煎锅,胡桃南瓜煎锅,素食煎锅
准备时间 5 minutes
烹饪时间 20 minutes
总时间 25 minutes
服务 4
A healthy vegetarian Mexican-inspired dinner -- butternut squash and black bean enchilada skillet. Ready in less than 30 minutes! 13g fiber & 16g protein per serving!

Ingredients

  • 2茶匙橄榄油
  • cups1/2-inch-diced, peeled butternut squash (from about a 2-lb. squash)
  • salt and pepper, to season
  • 1medium yellow onion, diced
  • clovesof garlic minced
  • 1/2墨西哥胡椒,种子和切丁
  • 1teaspoon孜然
  • 1teaspoon五香辣椒粉
  • 1 - 15ouncecan black beans, rinsed and drained
  • 8yellow corn tortillas, cut into thick strips
  • 1-15ouncecan red enchilada sauce
  • 1cupreduced-fat colby jack or mexican cheese (or whatever you prefer), divided
  • cilantro and low-fat sour cream, for serving

说明

  1. 在大的烤箱里用中高火加热橄榄油。加入洋葱、大蒜和墨西哥胡椒,煮2-3分钟,直到洋葱变半透明,大蒜变香。加入南瓜丁、孜然粉和辣椒粉,加盐和胡椒调味。煮10-13分钟,偶尔搅拌,直到南瓜稍微变软。你想让南瓜变嫩,但不要太嫩以至于它开始碎裂变成糊状。
  2. 下一步加入黑豆,玉米饼片,和一罐辣酱搅拌混合。把火调到中低火,撒上1/2杯奶酪。再搅拌几分钟。把你的烤箱开到高点。将另外1/2杯的奶酪撒在玉米饼混合物的上面,放在烤箱里烤3-5分钟,直到奶酪融化,玉米饼边缘变成微小的金黄色。从火中取出,立即食用。随意加入香菜。与酸奶油、鳄梨酱或辣酱一起食用!好好享受!
营养
一份: 4servings
份量:1
卡路里:405kcal
脂肪:12.5g
碳水化合物:42.8g
纤维:13.7克
糖:7.5g
Protein:16.8克

食谱:Monique Volz//野心勃勃的厨房|摄影威廉希尔app:Sarah Fennel//布罗玛面包店

5他秘密althy and Delicious Desserts

5他秘密althy and Delicious Desserts

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