If you happen to have all of these ingredients on your pantry shelf (or in the freezer), you can have this simple, nutritious dinner on the table in under an hour. All you might want to round out the meal is a tossed green salad.


2 packages (12 ounces each) frozen winter squash puree, thawed

1 tablespoon sugar

1/4 teaspoon salt

1 can (15 1/2 ounces) red kidney beans, rinsed and drained

1 package (8 ounces) cut-up frozen asparagus, thawed

1 cup frozen corn kernels, thawed

1/2 cup mild to medium bottled salsa 36 low-fat baked tortilla chips (2 ounces)

1/2 cup shredded reduced-fat Cheddar cheese


1. Preheat the oven to 375°F. Spray a 9-inch square glass baking dish with nonstick cooking spray. In a medium bowl, combine the squash, sugar, and salt.

2. Stir in the beans, asparagus, corn, and salsa. Spoon half of the squash-vegetable mixture into the baking dish. Top with the tortilla chips (spread them evenly) and then the remaining squash-vegetable mixture.

3. Cover with foil and bake for 25 minutes. Uncover, sprinkle the Cheddar over the top, and bake until the filling is piping hot and the cheese has melted, about 5 minutes. Makes 4 servings

Nutrition Facts

PER SERVING 335 calories, 3.5g total fat (1.3g saturated), 6mg cholesterol, 11g dietary fiber, 67g carbohydrate, 17g protein, 594mg sodium

Good source of: beta carotene, fiber, folate, potassium, thiamin, vitamin B6, vitamin C

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 19 Oct 2011

Last Modified: 24 Mar 2015