This is a simple way to get your daily serving of fiber. Make it tonight for the whole family!
What you'll need
Cutting board
Sharp knife
Measuring spoons
Can opener
Measuring cups
Saucepan
Vegetable peeler
Mixing utensil
serving plates
Serving utensils
Stovetop
Ingredients
Serves 4
1 Butternut Squashsmall
1 teaspoon Canola Oil
1 Onionsmall, chopped
1/4 teaspoon Garlic Powder
1/4 cup Red Wine Vinegar
1/4 cup Water
29 ounces Black Beanscanned, low or no added salt, drained and rinsed
1/2 teaspoon Oreganooptional
Directions
1.Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
2.Carefully peel the squash with a vegetable peeler or small knife. Cut the squash into 1/2 inch cubes.
3.Peel and chop the onion.
4.In a large pan, heat the oil. Add the onion, garlic powder, and squash. Cook for 5 minutes on medium heat. Add vinegar and water. Cook on low heat till the squash is tender, about 10 minutes.
5.Add the beans and oregano. Cook until the beans are heated through.
Nutrition Facts
Serving Size 1.50 cup
Serving Per Container 4
Amount Per Serving
Calories 234
% Daily Value*
Total Fat 2 g
3%
Saturated Fat <1 g
2%
Sodium 255 mg
11%
Total Carbohydrate 44 g
16%
Dietary Fiber 14 g
50%
Protein 12 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
