夕食簡単

Butternut Squash with Black Beans

Name: Butternut Squash with Black Beans
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Ingredients: 2 3/4 cups butternut squash, cubed; 1 small onion, chopped; 1 teaspoon vegetable oil; 1/4 teaspoon garlic powder; 1/4 cup red wine vinegar; 1/4 cup water; 2 cans (15.5 ounces each) low-sodium black beans, rinsed and drained; 1/2 teaspoon oregano

Butternut squash and black beans make a hearty side dish that is delicious and full of fiber and protein.

35 min6 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/6 of recipe

173

カロリー

10g

タンパク質

32g

炭水化物

脂質

12g

食物繊維

糖類

205mg

ナトリウム

飽和脂肪酸 0 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

butternut squash, cubed
2 3/4 cups · 1 small squash, about 1 pound
onion, chopped
1 small
vegetable oil
1 teaspoon · or cooking oil of choice
garlic powder
1/4 teaspoon
red wine vinegar
1/4 cup
water
1/4 cup
low-sodium black beans, rinsed and drained
2 cans (15.5 ounces each)
oregano
1/2 teaspoon

作り方

1
Wash hands with soap and water.
2
Heat the squash in the microwave on high heat for 1 to 2 minutes. This will soften the skin.
3
Carefully peel the squash with a vegetable peeler or small knife.
4
Cut the squash into 1/2 inch cubes.
5
Peel and chop the onion.
6
In a large pan, heat the oil. Add the onion, garlic powder, and squash.
7
Cook for 5 minutes on medium heat.
8
Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.
9
Add the beans and oregano. Cook until the beans are heated through.

出典: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network

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