Side Pannel
Two-Bean Enchiladas
Two-Bean Enchiladas
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetarian, Vegetables
Ingredients List
- 1 c Diced onion; finely diced
- 1 c Diced green bell pepper;
- -finely diced
- 1 ts Minced garlic
- 1 tb Chili powder
- 1 ts 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
Directions
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.
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.
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