Two-bean Enchiladas
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | Ain dishes, Beans and l, Vegetables, Vegetarian | 4 | Servings |
INGREDIENTS
| 1 | c | Diced onion, finely diced |
| 1 | c | Diced green bell pepper |
| finely diced | ||
| 1 | t | Minced garlic |
| 1 | T | Chili powder |
| 1 | t | Ground cumin |
| 1/4 | c | Vegetable Broth |
| 15 | oz | Black beans, canned |
| 15 | oz | Kidney beans, canned |
| 1 | c | Tomato sauce, no salt added |
| 1 | c | Corn kernels |
| 8 | 6-inch corn tortillat |
INSTRUCTIONS
Preheat oven to 450 degrees F. Spray a 9 by 13-inch baking dish lightly with cooking spray In a saucepan combine onion, bell peppers, garlic, chili powder, cumin, and vegetable broth. Bring to a simmer over moderately high heat and cook until onion and peppers are tender, 3 to 5 minutes. Add black beans and kidney beans with their liquid, and the tomato sauce. Bring to a boil, cover, reduce heat to maintain a simmer and cook 10 minutes to blend flavors. Stir in corn and simmer 2 minutes. Put mixture into a strainer set over a bowl. Reserve the liquid. Steam tortillas: Put a stack between damp paper towels and microwave on high until they are soft and pliable, about 1 minute. Or wrap them in a dishtowel and steam them in a bamboo steamer until soft and pliable. Put 1/2 cup drained filling in each tortilla, then roll and place side by side in prepared baking dish. Drizzle filled tortillas with reserved bean tomato juices. Cover dish with foil and bake until hot throughout about 15 minutes. Serve immediately. Serving size: 2 enchiladas, Calories: 374, Fat 3.4 g, Cholesterol: O mg, Carbohydrate: 73 .5 g, Protein 17.4 mg, Sodium: 1,045.0 mg (with canned beans) Cuisine: "Mexican" Source: "Everyday Cooking with Dean Ornish" Ratings : Excellent Per serving: 379 Calories (kcal); 3g Total Fat; (7% calories from fat); 17g Protein; 73g Carbohydrate; trace Cholesterol; 912mg Sodium Food Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Packed with a savory bean and corn filling, these plump enchiladas will appeal to all who love Tex-Mex flavors. Spoon some Green Pea Guacamole on top and store-bought salsa or your own Fresh Tomato Salsa. Recipe by: "Everyday Cooking with Dean Ornish" Posted to fatfree digest by Kathleen <schuller@ix.netcom.com> on May 17, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 330
Calories From Fat: 18
Total Fat: 2.1g
Cholesterol: <1mg
Sodium: 772.2mg
Potassium: 1171.8mg
Carbohydrates: 63.3g
Fiber: 19.2g
Sugar: 9.2g
Protein: 18.4g