Lakeland Health Recipes

A great way to introduce your children to new foods is by letting them give you a helping hand in the kitchen. Butternut squash and cannellini bean quesadilla is a great family friendly recipe and allows little ones to help with preparing and assembling the quesadillas.

This meal also packs a punch. Butternut squash is low in calories but loaded with important nutrients. Beans add a pop of nutrition and are packed full of protein, fiber, and micronutrients.

Ingredients (6 servings)

• 1 1/2 cups butternut squash puree (see recipe instructions)
• 1 clove garlic, minced
• 1 (15 ounce) can cannellini beans, low sodium, canned, rinsed, drained (juice reserved)
• 2 teaspoons cumin, ground
• 1/4 teaspoon kosher salt
• Black pepper, ground, to taste
• 1 teaspoon olive oil
• 12 small corn tortillas
• 6 tablespoons cheddar cheese, low fat

Instructions

1. Preheat oven to 400 degrees.
2. Prepare a sheet pan lined with foil and lightly spray with cooking spray. Place butternut squash on pan and bake 30 minutes or until soft.
3. Puree squash with milk in blender until smooth. Set aside.
4. In a bowl, toss garlic, beans, cumin, salt, and pepper.
5. Heat oil in the pan over medium heat. Add the bean mixture to the pan. Cook for 1 to 2 minutes. Add half of the reserved bean liquid. Allow to cook until slightly thickened, about 2 minutes. Remove from heat.
6. Lay corn tortillas on flat surface. Top with 1/4 cup of butternut squash puree and 1/4 to 1/2 cup of cannellini bean mixture each.
7. Sprinkle cheese on top of mixture and top with another corn tortilla and press gently.
8. Place quesadillas in a single layer on a sheet tray. Bake in oven until cheese is melted and outside is crisp, about 5 to 8 minutes. Serve warm.

Nutrition information (Serving size: 1 quesadilla)

258 calories; 5 g fat; 2 g saturated fat; 195 mg sodium; 45 g carbohydrates; 6 g fiber; 3 g sugar; 11 g protein

Source: Spectrum Health Culinary Medicine and Health Meets Food