What do autumn, pumpkins and breast cancer awareness have in common? They’re all associated with October. Pumpkin is also an anti-breast cancer food, says Terri Taylor, registered dietitian at HonorHealth Cancer Care. Both sweet and savory, pumpkin is a versatile ingredient for many recipes. You can eliminate the chicken and increase the beans to make it meatless.
Ingredients
- One small can chipotle peppers
- One (15-ounce) BPA-free can pumpkin
- 1 ½ cups water
- 1 teaspoon chili powder
- ½ teaspoon salt
- ½ teaspoon freshly ground cumin
- 2 teaspoons avocado oil
- One medium red onion, diced
- One yellow or red bell pepper, diced
- 1 cup cooked red kidney beans (if canned, drained and rinsed)
- 1 ½ cups shredded cooked skinless chicken breast
- Eight white corn tortillas (6-inch)
- Pico de gallo or salsa of choice
Preparation
- Preheat oven to 400 degrees.
- Puree chipotle peppers in food processor to make a paste. Set aside.
- Put pumpkin, water, one tablespoon of chipotle paste, chili powder, salt and cumin in blender. Blend until sauce is smooth.
- In medium skillet, heat avocado oil. Add onions and bell pepper. Sauté until soft and onions are browned and translucent.
- Place beans in large bowl. Mash slightly with a fork. Stir in half of pumpkin sauce, chickens, onions and bell pepper.
- Coat a two-quart rectangular baking dish with cooking spray.
- Place tortillas between paper towels. Microwave on high for 30-40 seconds to soften.
- Spoon one-third of bean mixture into each tortilla. Roll up tortillas, seam sides down, in prepared baking dish.
- Pour remaining pumpkin sauce over rolled tortillas.
- Baked covered for 20-25 minutes.
- Garnish with pico de gallo or salsa.
Yield: Eight tortillas
Approximate nutritional value per tortilla: 147 calories, 9 grams protein, 3 grams fat, 21 grams carbohydrate, 5 grams fiber, 168 milligrams sodium