High in protein and complex carbs, these Bean Enchiladas are sure to keep you full and satisfied. Serve with fresh salsa and a side salad, or pack leftovers for lunch the next day.
Ingredients:
• 3 ½ cups cooked pinto beans or 2
(15 ounce) low sodium cans, drained
• 1 tablespoon chili powder
• 8 6-inch flour tortillas
• ½ cup cheese, reduced fat Monterey Jack
• Salsa (optional)
• Cooking spray
Directions:
1. Place beans in a large bowl and mash coarsely with a fork or potato masher.
2. Stir in chili powder.
3. Wrap tortillas in a damp paper towel.
4. Microwave on high for 45 seconds, or until tortillas are soft and warm.
5. Split bean mixture among tortillas and spread down center of tortilla.
6. Sprinkle cheese on bean mixture.
7. Roll tortillas to enclose mixture.
8. Spray a 9-inch x13-inch baking dish with non-stick cooking spray.
9. Place enchiladas, seam side down, into baking dish.
10. Cover with foil and bake at 350°F for 20 minutes or until heated through.
11. Serve warm with salsa.
OPTION: Add diced vegetables of your choice to the enchiladas.
Make it a meal!
• Bean Enchiladas
• Tossed salad
• Sliced strawberries
• Low-fat milk
Tips
1. Keep raw meat, poultry, seafood, and eggs from other foods in your grocery cart, grocery bags, and in your refrigerator.
2. Use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood.
MAKES 4 SERVINGS
Serving Size: 2 6-inch enchiladas
Cost Per Recipe: $ 2.08
Cost Per Serving: $ .52
SOURCE: USDA Recipe Finder
NUTRITION FACTS PER SERVING:
460 calories; 9 g total fat; 3 g saturated fat; 0 g trans fat; 10 mg cholesterol; 540 mg sodium; 74 g total carbohydrate; 16 g dietary fiber; 2 g sugars; 23 g protein; 15% Daily Value of vitamin A; 4% Daily Value of vitamin C;35% Daily Value of calcium;
30% Daily Value of iron