Superfoods Month: Butternut Squash, Arugula, and Chard Enchiladas

Butternut squash, arugula, chard enchiladas

I love enchiladas but often I feel they are very high in calories and saturated fats.  Here I've increased their healthiness without sacrificing flavor by filling them with the superfoods; butternut squash, arugala, and chard.  While I originally intended to have pumpkin as a superfood, they are not easily available this time of year.  Instead I decided to replace it with butternut squash.  The biggest difference between the two is that butternut squash has double the calories per serving (80 compared to 40); however, it also has twice the vitamin A content (457%).  Arugula, the bitter (tasting) and elitist (see here for explanation) vegetable, is very low in calories (50 per 1 cup) and has very good levels of vitamins A, C, and K.  Plus, the bitter flavor of the arugula contrasts well with the sweetness of the squash.  The addition of chard to the meal increases the mineral levels, such as iron, phosphorus, and potassium, which arugula has but in lesser amounts.  Top with green chili sauce and some cheese, enjoy!

Serves: 6-8
Prep Time: 45 min
Cook Time: 1 hr

Ingredients:

14-16 corn tortillas
~1/2 cup olive or canola oil
1 large butternut squash
1-2 bunches of arugula, chopped
1 bunch swiss or rainbow chard, chopped
8 oz farmers cheese or queso fresco (mexican crumbling cheese)
2 cups monterey jack or sharp cheddar, grated
salt, pepper, and cayenne to taste
2-3 cups green chili sauce (see recipe, I substitute chicken broth with vegetable broth)

Directions:

• cut butternut squash in half and bake at 350 deg F for 20-30 minutes (until soft throughout)
• steam arugula and chard and set aside
• fry tortillas lightly in oil (until you can fold them with out breaking) and drain excess oil on paper towel
• make green chili sauce 
• peel butternut squash skin and mash into large mixing bowl
• add and stir in arugula, chard, salt and spices
• place 1/4 cup green sauce at the bottom of two 9 x 13 glass baking dishes
• place 2-3 Tbsp of squash mixture to the center of the tortilla
• add 1-2 tsp of crumbled queso fresco
• roll the tortilla so that it forms a nice tight tube shape with the two ends open
• place seam side down into baking pan 
• repeat the last 4 steps until pan is full (if you need more space you can stack the enchiladas)
• top the rolled enchiladas with 1-2 cups of green sauce (or more if desired, I like to save some to add to my enchilada afterward)
• cook for 10-20 minutes at 350 deg F 
• remove from oven, top with shredded monterey jack cheese and cook for 10-15 minutes or until cheese is slightly browned.

Potential Alternatives:

• exclude cheese to make vegan
• try other greens (spinach, kale, etc.)
• try it with pumpkin or another type of squash
• use red chili sauce instead of green