IC Friendly Black Bean and Butternut Squash Burritos

Friday night is Tex Mex Night at our house. Having IC makes it difficult to join in the fun, but here is a recipe that is IC friendly that everyone can enjoy! These burritos have a light sweetness thanks to the butternut squash. The filling is so good that you will find yourself eating it on its own. Use it to sprinkle on salads or as a dip for crackers in addition to making burritos. You could also try using sweet potato or pumpkin as a way to change up the butternut filling. From icdietblog.wordpress.com.

IC Friendly Black Bean and Butternut Squash Burritos
Yield: 4 burritos or 3.5 cups of filling
Prep Time: 25 min.
Cook Time: 50 min.


Ingredients:

1 medium butternut squash, peeled, cubed, and roasted
*You can also try substituting butternut squash for sweet potato or pumpkin.
1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
1-2 tsp olive oil
1 cup chopped sweet onion (if tolerated)
2 garlic cloves, minced
1 sweet red bell pepper, chopped
1 tsp kosher salt, or to taste
2 tsp ground cumin, or to taste (if tolerated)
One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
3/4 cup mild cheddar cheese
4 tortilla wraps (large or x-large) Toppings of choice: (avocado, sour cream, spinach/lettuce, etc)


Directions:

1. Preheat oven to 425 degrees F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.

2. Cook brown rice (for directions, see below) or use leftover brown rice

3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sautee for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.

4. Add chopped sweet red bell pepper, black beans, and cooked rice and sauté for another 10 mins. on low.

5. When butternut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add cheddar cheese and heat another couple minutes.

6. Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.

Adapted for the IC Diet by Elizabeth Braun, MS, RD. To see the original recipe (with great step-by-step photos!!) this IC friendly one was adapted from, visit ohsheglows.com.


*Brown Rice Cooking Instructions (no soaking required):

• 1/2 cup dry brown rice yields 1 cup cooked
• Rinse rice in a strainer (this removes some of the starchy material that makes rice stick together).
• Use 1/2 cup uncooked brown rice and 1 cup + 2 tbsp water (and more water if needed)
• Bring to a boil and then reduce heat to low, add pinch of salt, cover, and simmer for about 30 minutes until tender.
• Watch closely during the last 10 mins of cooking and add more water if it begins to stick to pot.
• Fluff with fork.