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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Shred your own cheese from a block of cheese or check to make sure that pre-shredded cheese is gluten-free, as some anti-caking agents contain gluten. Make sure the sour cream is gluten-free.

 

"When you eat a lot of spicy food, you can lose your taste. When I was in India last summer, I was listening to a lot of Michael Bolton." -Jimmy Carr

The refrigerator light goes on...

Roasting a butternut squash is a great idea. It is so versatile and having some on hand for salads is a great idea but this quesadilla is a perfect use for butternut squash. The quesadillas come out rich, creamy, cheesy and so filling.

It is worth an extra step to toast the pumpkin seeds. It makes them crunchier and the pan roasting really brings out the flavor. Put a small skillet over high heat and add the pumpkin seeds cook for about 10 minutes watching them closely so they don't burn. If it looks like the pan is overheating simply remove it from the heat and toss the seeds for about 10 seconds before returning to the heat.


 

Pinto Bean and Butternut Squash Quesadilla

Servings: 4 | Serving size: 1 quesadillas

Cooking time: 60 minutes (the butternut squash could be roasted ahead of time)

This recipe can easily be multiplied.

This recipe is good as leftovers, and the filling will keep for about 48 hours in the refrigerator. Reheat gently and then complete the quesadillas.

Pinto Bean and Butternut Squash Quesadilla recipe from Dr. Gourmet

Ingredients

  • 1 lb. butternut squash
  • 1/2 cup 2% milk
  • 2 tsp. olive oil
  • 2 cloves  garlic (minced)
  • 1 15-ounce can  no salt added pinto beans (drained and rinsed)
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika
  • 1/2 tsp. chili powder
  • 1/2 tsp. dried oregano
  • 1/4 tsp. salt
  • ground black pepper to taste
  • 1/2 cup water
  • spray olive oil
  • 2 Tbsp. fresh cilantro (chopped)
  • 1/2 cup pumpkin seeds
  • 8 6-inch corn tortillas
  • 6 ounces reduced fat Monterey jack cheese (grated)
  • 4 Tbsp. reduced fat sour cream

Preheat the oven to 325°F.

Cut the butternut squash in half lengthwise.

Scoop out the seeds and discard them.

Place 1 teaspoon olive oil in a small roasting pan.

Place the butternut squash in the pan cut side down and move around the pan to coat with the olive oil.

Put the pan in the oven and roast for 40 minutes.

Remove and let cool.

Peel the squash and cut into about 1/2 inch dice. (Reserve half of the butternut squash for another use.)

Place the squash in a blender with the milk and puree until smooth.

Place the olive oil in a skillet over medium high heat.

Add the garlic when the oil is hot and cook for about 1 minute. Stir frequently.

Add the beans.

Cook for about one minute. Stir continuously.

Add the cumin, paprika, chili powder, oregano, salt, pepper and water.

Stir and when the water begins to boil adjust the heat until it is simmering.

Simmer for about 5 minutes. Stir occasionally.

Stir in the butternut squash puree and the cilantro and 1/4 cup of the pumpkin seeds.

Place a large skillet or griddle over high heat. When hot spray with oil.

Add four corn tortillas and then top each with 1/4 of the bean and butternut squash mixture.

Top with the cheese and then each with another corn tortilla.

Lightly spray the top of the quesadillas with oil.

Cook for about 5 minutes on the first side, turn and cook for another 4 to 5 minutes.

Serve topped with 1 tablespoon of sour cream and 1 tablespoon of pumpkin seeds per quesadilla.

Nutrition Facts

Serving size: 1 quesadilla

Servings: 4

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Amount Per Serving

Calories 520 Calories from Fat 207
% Daily Value
Total Fat 23g 30%
    Saturated Fat 9g 43%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 35mg 12%
Sodium 390mg 17%
Total Carbohydrates 61g 22%
    Dietary Fiber 12g 44%
    Sugars 5g
Protein 27g
Vitamin A 71% Vitamin C 28%
Calcium 16% Iron 26%
Vitamin K 10mcg Potassium 1000mg