Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•30 Min.Prep Time•60 Min.Cook Time•
原料：
- 66 chips low-sodium tortilla chips (about 12 oz.)
- 2 tsp. canola oil
- 1/4 c. fresh green bell pepper, seeded, diced
- 1 c. canned low-sodium corn, drained, rinsed
- 1 c. fresh onions, peeled, diced
- 2 c. fresh butternut squash, peeled, seeded, cubed 1/2-in.
- 1/2 tsp. ground oregano
- 1/2 tsp. ground cumin
- 1/2 tsp. granulated garlic
- 1/2 tsp. chili powder
- 1/2 tsp. paprika
- 1/2 tsp. salt
- 2 1/2 c. canned low-sodium black beans, drained, rinsed
- 1 1/4 c. low-sodium meatless spaghetti sauce
- 1 c. low-sodium salsa, mild
说明：
- Preheat oven to 350°F.
- Divide chips evenly into three bowls (about 22 chips per bowl). Crumble one bowl of chips and reserve remaining two bowls of whole chips for use during the
layering process.
- In a medium mixing bowl, combine canola oil, green pepper, corn, and 1/2 cup of onions, reserving other half of onions for step 6. Toss to evenly coat with oil. Transfer
vegetables to a large baking sheet. Roast uncovered at 350°F for 15 minutes or until vegetables are slightly brown around the edges.
- Steam squash in a steam basket over high heat for 15 minutes or until soft. Place squash in a large mixing bowl and mash until smooth.
- Add roasted vegetables to squash. Mix well. Add 1/4 teaspoon oregano and 1/4 teaspoon cumin, reserving
remaining spices for step 6. Mix well and set aside.
- In a medium skillet coated with nonstick cooking spray, cook remaining onions, cumin, and oregano with garlic, chili powder, paprika, and salt over medium heat for 5 minutes or until the onions become translucent and soft.
- Purée cooked onions and black beans in a food processor or blender until smooth. If needed, add 1-2 tablespoons of water to make the purée smoother.
- To make the sauce, combine spaghetti sauce and salsa in a bowl and set aside.
- Layer ingredients in an 8 x 8-in. nonstick baking pan sprayed with non-stick spray.
a. 1 cup sauce
b. bowl of whole chips (about 22 whole chips)
c. 1 1/4 cups bean mixture (a rubber spatula dipped in water helps to spread the mixture evenly)
d. 1 1/8 cups squash/vegetable mixture
e. bowl of whole chips (about 22 whole chips)
f. 1 1/4 cups bean mixture
g. 1 1/8 cups squash/vegetable mixture
h. 1 1/4 cups sauce
i. bowl of crumbled chips
- Cover with aluminum foil and bake at 350°F for 30 minutes until thoroughly heated.
- Remove from oven. Uncover and allow to rest for 15 minutes before serving.
- Cut into six even portions. Serve hot.
For more recipes or information, please visit teamnutrition.usa.gov
营养：
| 成分 | 数值 |
|---|
| Calories | 264 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 1mg |
| Total Carbs | 52g |
| Fiber | 9g |
| Protein | 9g |
| Sodium | 425mg |