Butternut Squash and White Bean Quesadilla – HmF

Servings

6

Serving size

1 quesadillas
COOKING TIME
60 minutes (the butternut squash could be roasted ahead of time)

The perfect meal to feed your child. Have them help with preparing and assembling the quesadillas.

Butternut Squash and White Bean Quesadilla – HmF

Ingredients

3/4 pound Butternut squash (cut in half lengthwise, seeded)
1/2 cup 2% milk
1 clove Garlic, raw (minced)
1 15 ounce can Canned no salt added white beans (drained, rinsed, liquid reserved)
2 tsp. Ground cumin
1/2 tsp., leaves Dried oregano
1/4 tsp. Salt
1 to taste Black pepper
1 tsp. Olive oil
2 Tbsp Coriander (cilantro) leaves, raw (chopped)
12 tortilla, medium (approx 6 inch dia) Corn tortillas
6 Tbsp., shredded Reduced fat monterey jack cheese (grated)

Instructions

Gather all ingredients and equipment.

Preheat oven to 400°F (200°C).

Prepare a sheet pan lined with foil, and lightly spray with cooking spray. Place butternut squash (with seeds removed) on pan, and bake 30 minutes or until soft.

Puree squash with milk in blender until smooth then set aside.

In a bowl, toss garlic, beans, cumin, oregano, salt, and pepper.

Heat oil in the pan over medium heat. Once hot, add the bean mixture to the pan. Cook for 1 to 2 minutes. Add half of the reserved bean liquid. Allow to cook and mash about half the beans until slightly thickened, about 8 minutes. Remove from heat and stir in cilantro.

Lay corn tortillas on flat surface then top with 1/4 cup of butternut squash puree and 1/4-1/2 cup of cannellini bean mixture.

Sprinkle top of mixture with 1 tablespoon of cheese, then top with another corn tortilla and press gently.

Heat a large skillet over medium heat and coat with pan spray. Place quesadillas in the skillet one at a time, working in batches if needed. Cook each side for about 3 minutes, until goldren brown. Before flipping the quesadillas, spray the tops with pan spray to ensure both sides brown evenly.

Alternate Cooking Method: Arrange quesadillas in a single layer on a baking sheet. Bake in the oven until cheese is melted and edges are crisp, flipping half way through, about 8-12 minutes.

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Special Diet Information

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GERD / Acid Reflux

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

Lactose

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

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

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.

Sodium

This is a low sodium recipe.

Recipe Notes

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.

"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