Bean Enchiladas - KNEP - Kentucky Nutrition Education Program

Recipes

Bean Enchiladas

Receta en Español
Servings:4Serving Size:2 6-inch enchiladasRecipe Cost:$2.08Cost per Serving:$.52
Bean Enchiladas

Make this dinner ahead of time, then just pull out of the refrigerator and bake when you’re ready to go.

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 dishwith non-stick cooking spray.
  9. Place enchiladas, seam side down, into baking dish.
  10. Cover with foil and bake at 350°Ffor 20 minutes or until heated through.
  11. Serve warm with salsa.

Notes

Option: Add diced vegetables of your choice to the enchiladas.

Source: USDA Recipe Finder

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.

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