7-Minute Healthy Steamed Butternut Squash

From the World's Healthiest Foods site

Whole butternut(kabocha or hubbard) squash takes about one hour to cook, but by cutting squash into 1-inch cubes and healthy steaming it takes only 7 minutes!

Prep and Cook Time: 7 minutes Ingredients: 2 cups butternut squash 3 TBS extra virgin olive oil 1 tsp lemon juice sea salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut butternut squash into 1-inch cubes.
3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape.
4. Transfer to a bowl. For more flavor, toss sqush with the oil, lemon juice, salt and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils.

Serves 2

Spicy Black Bean Burrito

From the World's Healthiest Foods web site

Using canned black beans (preferably organic) makes this a great meal you can prepare in a matter of minutes.

Prep and Cook Time: 15 minutes Ingredients: 1/2 red onion, diced 2 cloves garlic, chopped 1 red bell pepper, diced 1 15-oz can of black beans 2 TBS extra virgin olive oil 2 tsp chili powder 1/8 tsp cayenne pepper salt and pepper to taste 2 whole wheat tortillas 2 oz low-fat cheese prepared salsa optional: goat cheese

Directions:

1. Dice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits
2. Dice bell peppers
3. Healthy Sauté onions and bell peppers for 5 minutes
4. Add garlic, black beans, olive oil, chili powder, cayenne pepper and salt and pepper to taste.
5. Wrap 1/2 of mixture and 1 oz of low-fat cheese into each of the two tortillas.
6. Top with salsa and goat cheese (if desired)

Serves 2
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