Nutrient-rich: spicy bean enchiladas
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | Vegetable oil |
| 1 | Onion, chopped | |
| 1 | Sweet green pepper, chopped | |
| 3 | Garlic cloves, minced | |
| 1 | tablespoon | Ground cumin |
| 1 | tablespoon | Chili powder |
| 2 | teaspoons | Dried oregano |
| pinch | Hot pepper flakes | |
| 19 | ounces | Canned kidney beans, drained and rinsed |
| 1 | cup | Salsa |
| 4 | 10-inch flour tortillas | |
| ½ | cup | 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.
Source: Canadian Living magazine Oct 94 Presented in article by Rose Murray: "Health & Well-Fare: Cooking On Your Own" [-=PAM=-] PA_Meadows@...