Side Pannel
Nutrient-Rich: Spicy Bean Enchiladas
Nutrient-Rich: Spicy Bean Enchiladas
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetables, Mexican
Ingredients List
- 1 tb Vegetable oil
- 1 Onion, chopped
- 1 Sweet green pepper, chopped
- 3 Garlic cloves, minced
- 1 tb Ground cumin
- 1 tb Chili powder
- 2 ts Dried oregano
- pn Hot pepper flakes
- 19 oz Canned kidney beans,
- -drained and rinsed
- 1 c Salsa
- 4 10-inch flour tortillas
- 1/2 c Cheddar cheese, shredded
Directions
In nonstick skillet, heat oil over medium-high heat; cook onion and green
pepper, stirring often, for 8 minutes or until softened. Stir in garlic,
cumin, chili powder, oregano and hot pepper flakes; cook, stirring, for 2
minutes. Add beans and mash coarsely.
[Recipe can be prepared to this point, covered and refrigerated for up to 1
day.]
Stir in half of the salsa; cook, stirring often, for 8 minutes. Divide
mixture among tortillas and roll up. Place tortillas, seam side down, in
lightly greased 11x7-inch baking dish. spoon remaining salsa over top;
sprinkle with cheese.
Cover with foil; bake in 450F 230C oven for 10 minutes. Alternately, cover
with waxed paper and microwave at High for 5 minutes.
Per Serving: about 430 calories, 18 g protein, 13 g fat, 64 g carbohydrate
very high source fibre, good source calcium, excellent source iron.
pepper, stirring often, for 8 minutes or until softened. Stir in garlic,
cumin, chili powder, oregano and hot pepper flakes; cook, stirring, for 2
minutes. Add beans and mash coarsely.
[Recipe can be prepared to this point, covered and refrigerated for up to 1
day.]
Stir in half of the salsa; cook, stirring often, for 8 minutes. Divide
mixture among tortillas and roll up. Place tortillas, seam side down, in
lightly greased 11x7-inch baking dish. spoon remaining salsa over top;
sprinkle with cheese.
Cover with foil; bake in 450F 230C oven for 10 minutes. Alternately, cover
with waxed paper and microwave at High for 5 minutes.
Per Serving: about 430 calories, 18 g protein, 13 g fat, 64 g carbohydrate
very high source fibre, good source calcium, excellent source iron.
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