Number of servings: 7
INGREDIENTS
1 package (16-ounce) frozen,
diced, peeled butternut squash
or 2 cups fresh squash, seeded,
peeled and diced
1 cup water
1 tablespoon olive oil
½ sweet onion, finely chopped
1 can (15.5-ounce) no-added-salt
black beans
1 teaspoon ground cumin
¾ teaspoon ground cinnamon
Salt and ground black pepper, to
taste
Canola oil spray
7 large (about 7-inch) whole-
wheat tortillas
1 cup grated cheddar cheese,
divided
1 cup tomato salsa
¼ cup chopped fresh cilantro
leaves, for garnish (optional)
DIRECTIONS
■■
Place squash in medium
saucepan. Add water. Cover pot
tightly and place over medium-high
heat.
■■
Cook until squash is tender but
not mushy, 12 to 15 minutes,
depending on size of cubes.
■■
Drain squash and set aside.
■■
While squash is cooking, in large
skillet, heat oil over medium-high
heat.
■■
Add onion and sauté until
soft and translucent, about 4 to
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Butternut squash
enchiladas with
salsa
5 minutes, stirring occasionally.
■■
Add beans and partially mash
with fork.
■■
Mix in squash, cumin and
cinnamon. Add salt and pepper, if
desired.
■■
Remove from heat and set aside.
■■
Preheat oven to 350 degrees.
■■
In 9- by 13-inch baking dish,
lightly coat interior with cooking
spray and set aside.
■■
Coat tortilla on both sides with
cooking spray. Lay on plate.
■■
Spoon ½ cup filling on tortilla and
top with 1½ tablespoons cheese.
■■
Roll up filled tortilla and set at one
end of baking dish. Repeat, placing
filled tortillas side by side, filling
baking dish tightly.
■■
Pour salsa over assembled
enchiladas.
■■
Sprinkle remaining cheese (about
½ cup) over sauce. Cover pan with
foil.
■■
Bake enchiladas about 25 to
30 minutes, until heated through.
■■
Uncover and serve garnished with
cilantro, accompanied by cooked
brown rice, if desired.
NUTRITION INFORMATION
Amount per serving: 260 calories; 6g total fat (1g saturated
fat); 38g carbohydrates; 12g protein; 6g dietary fiber;
460mg sodium
Source: American Institute for Cancer Research
Matters of the heart
—continued from front page
gradual steps and obtainable
goals. “Changing what you eat
doesn’t have to be painful. It
should fit in with your lifestyle,
and if it does, you will be more
apt to stay with the changes,”
she said.
One important step, according
to Shea, is to avoid a diet
mentality. “By ‘dieting,’ we often
set ourselves up to fail. In reality,
if you eat a heart-healthy diet
85 percent of the time, you are
still doing fine. It’s the difference
between eating healthy because
it’s your lifestyle and constantly
being on a diet — which is more
about depriving yourself.”
Other not-so-complicated
changes include teaching
yourself portion sizing, such
as choosing the 4-ounce steak
instead of the 12-ounce one. Or
reducing the amount of sugar
and salt in many recipes (except
those using yeast). If a recipe
calls for one cup of cheese, use
half a cup. In some recipes,
you can eliminate troublesome
ingredients such as nuts and
coconut and not impact flavor
or texture. Prepare food using
healthier cooking techniques
such as broiling, steaming or
grilling.
A small body weight change
in an overweight person can
make a healthy difference, said
Shea. “Frequently, with even a
10 percent change, a person
can begin to see important
improvements in blood pressure,
blood fats and cholesterol.
Seeing that change is often
enough encouragement to keep
people motivated,” she said.
So this month, American Heart
Month, do something that will
really warm your Valentine’s
heart — start eating a heart-
healthy diet.
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