Introduction to Butternut Squash and Black Bean Enchilada Skillet
When you're in the mood for a warm, cozy meal that's both satisfying and healthy, look no further than this delightful butternut squash and black bean enchilada skillet. It packs a punch of flavor and nutrition, combining the creamy sweetness of butternut squash with the hearty texture of black beans. This dish is not only visually appealing but also a perfect way to get a variety of nutrients into your dinner routine.
Why Choose a Butternut Squash and Black Bean Enchilada Skillet?
Opting for this enchilada skillet means you're choosing a meal rich in fiber and protein, essential for maintaining energy throughout your busy day. The butternut squash contains vitamins A and C, providing immune support and promoting healthy skin. Meanwhile, black beans are a fantastic source of plant-based protein.
Even better, this recipe is incredibly quick and easy to prepare. With just a 30-minute cook time, you can whip up a family-friendly dinner that's perfect for meal prepping! Don't believe me? Check out these nutritional benefits from Healthline. So why not make the switch to a healthier, veggie-filled meal that everyone will love? Dive into this comforting dish—you won't regret it!
Ingredients for Butternut Squash and Black Bean Enchilada Skillet
Essential ingredients for a hearty meal
Creating a delicious butternut squash and black bean enchilada skillet starts with some foundational ingredients. Here’s what you’ll need:
- Olive oil or avocado oil: For sautéing the veggies and adding that rich flavor.
- Butternut squash: About 3 cups, diced into ½-inch cubes—this will be the star of your dish!
- Yellow onion: One medium onion, diced, adds sweetness.
- Garlic: Three cloves, minced, for a deeper flavor profile.
- Jalapeño: Just half, finely diced (remove the seeds if you're not a fan of spice).
- Cumin and chili powder: These spices bring a warm, earthy taste.
- Canned black beans: A 15-ounce can, drained and rinsed, for protein and fiber.
- Corn tortillas: Eight, cut into strips to have that perfect enchilada texture.
- Red enchilada sauce: One can, for that classic flavor burst.
- Colby jack or Mexican cheese: One cup, divided.
Optional ingredients for customization
Feel like personalizing your enchilada skillet? Here’s where you can get creative:
- Other veggies: Bell peppers or spinach can amplify the nutrition.
- Cheese alternatives: Try a dairy-free cheese if you're going vegan.
- Spices: Add some smoked paprika for an extra kick.
- Toppings: Don’t forget cilantro, Greek yogurt, or guacamole to enhance the experience.
This flexibility makes it easy to adjust the dish to your taste preferences! For more veggie-packed ideas, check out resources from EatRight.org to inspire your culinary journey.
Step-by-step preparation of Butternut Squash and Black Bean Enchilada Skillet
Creating a delicious butternut squash and black bean enchilada skillet is not just about following the recipe; it’s an experience that transforms your kitchen into a warm, inviting space filled with mouthwatering aromas. Ready to dive in? Let’s get started!
Gather your ingredients
First things first, you need the right tools and ingredients. Here’s what you’ll need:
- 1 tablespoon olive oil or avocado oil
- 3 cups butternut squash, peeled and diced
- Salt and pepper, to season
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- ½ jalapeno, diced (feel free to adjust this based on your heat preference)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 (15 ounce) can black beans, drained and rinsed
- 8 yellow corn tortillas, cut into strips
- 1 (15 ounce) can red enchilada sauce
- 1 cup shredded cheese (colby jack or Mexican blend works well)
- Cilantro and Greek yogurt, for garnish
Make sure everything is prepped and at your fingertips for a smooth cooking experience.
Sauté the base vegetables
Heat up your favorite large oven-proof skillet over medium heat and add the olive or avocado oil. Next, toss in the diced onion, garlic, and jalapeno. Sauté them for about 3-5 minutes or until the onions become translucent and the garlic releases its fragrance. This foundation adds a lovely savory flavor and aroma to your skillet.
Add butternut squash and spices
Once your base is fragrant, it’s time to introduce the butternut squash along with the cumin and chili powder. Season with a pinch of salt and pepper. Stir everything together and let it cook for approximately 10 minutes. You want the squash to be fork-tender but not mushy—a lid might help speed things along by creating condensation.
Incorporate black beans and tortilla strips
Now, it’s time to add the black beans and the corn tortilla strips. These elements are crucial, as they contribute not only to the texture but also to the protein content in this hearty dish. Gently stir in the rinsed black beans and tortilla pieces until fully combined.
Add enchilada sauce and simmer
Pour in the red enchilada sauce, mixing everything thoroughly. Reduce your heat to medium-low and sprinkle half of the cheese into the mixture. Let it simmer for a few minutes, allowing the flavors to meld beautifully. This is a great moment to taste and adjust seasoning if needed.
Broil with cheese until golden
With the filling now ready, turn on your oven broiler to high. Sprinkle the remaining cheese over the top of the mixture and pop it under the broiler for 3-5 minutes. You want the cheese to melt and develop that gorgeous golden-brown color. Once done, remove it from the oven, garnish with fresh cilantro, and serve it hot with a dollop of Greek yogurt.
Enjoy your butternut squash and black bean enchilada skillet with your favorite sides, and don’t hesitate to share this culinary triumph with your friends! They’ll love it just as much as you do.
Variations on Butternut Squash and Black Bean Enchilada Skillet
Adding Protein Options
Want to amp up the protein in your butternut squash and black bean enchilada skillet? Consider adding shredded chicken, turkey bacon, or even tofu for a delightful vegetarian touch. These options not only enhance the dish's nutrition, but they also bring different flavors and textures that can keep it exciting. If you're a fan of lean meats, rotisserie chicken is a quick go-to!
Spice Level Adjustments
If you enjoy a kick, try increasing the amount of diced jalapeño or include a few dashes of hot sauce. Alternatively, for a milder dish, skip the jalapeño altogether or use a dash of smoked paprika for flavor without the heat. Remember, adjusting the spice not only tailors the dish to your palate but can make this skillet a hit with everyone at the dining table!
For more inspiration and tips, check out some great ideas on Food52 or Serious Eats.
Cooking Tips and Notes for Butternut Squash and Black Bean Enchilada Skillet
Storing Leftover Enchilada Skillet
If you find yourself with leftovers of this delicious butternut squash and black bean enchilada skillet, you're in for a treat! Simply transfer cooled portions to an airtight container and refrigerate. Enjoy within 3-5 days for the best flavor and texture. Reheating is a breeze—just pop it in the microwave or warm it up in a skillet until heated through. A little addition of fresh cilantro or a squeeze of lime before serving can really refresh the dish!
Ways to Enhance Flavor
Want to take your butternut squash and black bean enchilada skillet to the next level? Consider these tips:
- Add Spice: For those who love a kick, throw in some cayenne pepper or a splash of your favorite hot sauce.
- Fresh Herbs: Cilantro or diced green onions can add fresh notes that brighten the dish.
- Cheese Variations: Experiment with queso fresco or pepper jack cheese for unique flavor profiles.
- Toppings: Top with avocado slices or a dollop of Greek yogurt for creaminess.
These touches can make your enchilada skillet not only tasty but truly remarkable! Don’t forget to check out this article for more garnishing inspiration.
Serving suggestions for Butternut Squash and Black Bean Enchilada Skillet
Ideal sides and garnishes
To elevate your butternut squash and black bean enchilada skillet, consider serving it with a fresh side salad or some cilantro-lime rice. A simple avocado or guacamole dip adds creaminess and balances the flavors beautifully. For added crunch, top with sliced radishes or serve with tortilla chips for a satisfying texture contrast.
Perfect pairings for drinks
Pairing a refreshing beverage with your meal enhances the experience. Try a tangy lemonade or iced hibiscus tea for a light, vibrant option. If you prefer something warm, a cup of spiced chai complements the dish wonderfully. For extra zest, infuse your drink with lime or mint to match the flavors in your skillet.
For further inspiration, explore beverage pairing guides from reputable sources like Serious Eats and Epicurious. Enjoy your meal!
Time breakdown for Butternut Squash and Black Bean Enchilada Skillet
Preparation time
The preparation time for this quick and delicious butternut squash and black bean enchilada skillet is approximately 20 minutes. During this time, you'll chop your vegetables, measure ingredients, and get everything ready to cook.
Cooking time
The cooking time is around 20 minutes. This includes sautéing, simmering, and broiling, resulting in a warm, cheesy skillet that’s perfect for dinner.
Total time
In total, you’ll need about 40 minutes from start to finish for this scrumptious dish. It’s a straightforward recipe that fits perfectly into a busy weeknight routine. For more tips on timing and meal prepping, check out this resource.
By planning your time effectively, you can enjoy a healthy dinner without the hassle. Enjoy making your butternut squash and black bean enchilada skillet!
Nutritional Facts for Butternut Squash and Black Bean Enchilada Skillet
Calories Per Serving
Each serving of this butternut squash and black bean enchilada skillet packs in around 405 calories. This makes it a hearty, yet not overly indulgent, option for dinner without compromising on flavor.
Protein Content
You’ll find a solid 16.8 grams of protein per serving, thanks to the combination of black beans and cheese. This substantial protein content not only supports muscle repair and growth but also helps keep you feeling full longer.
Fiber Information
One of the standout features of this dish is its impressive 13.7 grams of fiber per serving. The fiber from both the squash and black beans contributes to digestive health and promotes a sense of fullness, making it an excellent choice for a balanced meal.
With its flavorful profile and nutritional benefits, this butternut squash and black bean enchilada skillet is perfect for those busy weeknight dinners! Interested in learning more about the benefits of fiber and protein in your diet? Check out resources from the American Heart Association and Harvard Health.
FAQs about Butternut Squash and Black Bean Enchilada Skillet
Can I make this recipe ahead of time?
Absolutely! This butternut squash and black bean enchilada skillet is perfect for meal prepping. You can prepare the filling in advance and store it in the refrigerator for up to 3 days. Just reheat it on the stove when you’re ready to enjoy it.
How can I store leftovers properly?
To ensure your delicious leftovers stay fresh, let the skillet cool completely, then transfer the enchilada mixture into an airtight container. It will keep well in the refrigerator for about 4 days. You can also freeze it for up to 2 months—just make sure to thaw it overnight in the fridge before reheating!
What can I substitute if I'm missing an ingredient?
Don’t fret if you’re missing something! If you don’t have butternut squash, you can use sweet potatoes or zucchini as alternatives. For the cheese, any melty cheese will work, such as Monterey Jack or queso blanco. For a spicier kick, try using a poblano pepper instead of jalapeno. Flexibility is key in cooking!
Conclusion on Butternut Squash and Black Bean Enchilada Skillet
In summary, this butternut squash and black bean enchilada skillet offers a delightful blend of flavors and textures, making it an ideal choice for a quick weeknight meal. Packed with nutrients and easy to prepare, it’s a dish your whole family will adore. Enjoy meal prepping and sharing!
For additional tips and variations, explore Ambitious Kitchen’s blog.
Butternut Squash and Black Bean Enchilada Skillet
Equipment
- large oven-proof skillet
Ingredients
- 1 tablespoon olive oil or avocado oil
- 3 cups ½-inch-diced, peeled butternut squash (from about a 2-lb. squash)
- salt and pepper to season
- 1 medium yellow onion diced
- 3 cloves garlic minced
- ½ jalapeno diced (and seeded if you want less spice)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 15 ounce can black beans drained and rinsed
- 8 pieces yellow corn tortillas cut into thick strips
- 1 15 ounce can red enchilada sauce
- 1 cup shredded colby jack or mexican cheese divided
- cilantro and greek yogurt for serving
Instructions
- Add olive oil to a large oven-proof skillet and place over medium heat. Add onions, garlic, and jalapeno and cook 3-5 minutes until onions become translucent and garlic is fragrant. Add cubed squash, cumin and chili powder and season with salt and pepper. Cook, stirring occasionally, until the squash is slightly tender, about 10 minutes or so. Sometimes it helps if you cover the pan with a lid to create condensation, which will help to speed up the cooking time. You want the squash to be fork tender, but not so tender that it starts to fall apart and become mush.
- Next, add the black beans, corn tortilla pieces, and the can of enchilada sauce and stir to combine. Reduce heat to medium-low and sprinkle in ½ cup of cheese. Stir again and simmer for a few minutes. Turn on your oven broiler to high. Sprinkle an additional ½ cup of cheese over the top of the enchilada mixture and place in oven under broiler for 3-5 minutes until cheese melts. Remove from oven and serve immediately. Feel free to add in cilantro. Serve with sour cream, guacamole, or hot sauce if you'd like! Enjoy.
Leave a Reply