Curried Butternut Squash and Pear Soup
Serving Size: 6 • Preparation Time: 30 minutes • Cook Time: 30 minutes.
3 teaspoons olive oil
1 cup finely chopped onion
1 ½ teaspoons curry powder
1 medium butternut squash- peeled and cut into 1 inch pieces
2 ripe Bartlett pears-peeled and cored, cut into 1 inch pieces
4 cups vegetable broth
1. Heat oil on medium flame in a 4 quart soup pot or Dutch oven.
2. Sauté onion until soft, 6-8 minutes
3. Add curry powder and stir, sautéing for 1 minute.
4. Add butternut squash and pear pieces.
5. Sauté for 5 minutes.
6. Pour in the broth, bring to a boil.
7. Reduce heat to low and simmer until pear and squash are tender.
8. Carefully transfer the soup to food processor or blender, in two batches if necessary, Puree until smooth.
9. Return to pot, heat, season to taste.
1 cup serving. 190 calories, 7 gms fat, 3 gms saturated fat, 18mg. cholesterol, 350 mg sodium, 35 gms carbohydrates, 8 gms protein
Sweet Potato Black Bean Enchilada
Serving Size: 4 • Preparation Time: 30 minutes • Total Time: 45 minutes
1 28 oz can whole tomatoes
2 tsp chili powder
1 tsp ground cumin
1 large onion, chopped
3 tbs. canola oil
3 cloves of garlic, chopped
1 15.5 ounce can of black beans, rinsed
1 large sweet potato, peeled and grated
1 jalapeno pepper, chopped
2 tsp. oregano
2 cups grated cheddar – low fat
10 small tortillas- 6 inch preferred
2 scallions, thinly sliced, separate greens from white portion
2 cups of corn- fresh or frozen
1. Heat oven to 450º.
2. In a blender, puree the tomatoes, chili powder, half of the onion, 1 tablespoon of oil with salt and pepper to taste.
2. Sauté the remaining onion until softened. Add the ½ the garlic, and jalapeno cook for 2 minutes stirring to avoid burning. Add the black beans, sweet potato and pinch of salt and pepper. Stir frequently- sweet potatoes should be tender- 6-7 minutes. Transfer to a large bowl and let cool. After cooled stir in half of the cheddar.
3. In a 9-by-13 inch baking dish spread ½ of the tomato sauce mixture, set aside. Roll 1/3 cup of the bean mixture into the tortilla- place in baking dish; proceed with remaining tortillas carefully placed in the baking dish. Top with cheddar. Bake until the cheddar is browned and bubbling.
4. Heat the remaining oil. Add remaining garlic and the scallion whites, cooking until fragrant. Add corn and salt and pepper. Cook, tossing frequently, until tender
5. Sprinkle the enchiladas with the scallion greens, serve with corn.
500 calories, 21 gms fat, 7 gms saturated fat, 25 mg cholesterol, 980 mg sodium, 64 gms carbohydrates, 18 gms protein