Three Bean Enchiladas
Three Bean Enchiladas
Servings: 6
Serving Size: 2 Enchiladas
• 1/2 cup dried kidney beans
• 1/2 cup dried navy beans
• 1/2 cup dried pinto beans
• 6 cups water
• 1/2 teaspoon salt
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 - 4 oz. can chopped green chilies, undrained
• 12 (6 inch) corn tortillas
• Vegetable cooking spray
• 1 (10 oz.) can prepared enchilada sauce
• 1/2 cup shredded low fat Monterey Jack cheese
Sort and wash beans; place in a Dutch oven. Cover with water 2 inches above beans, and bring to a boil; cover and cook 2 minutes. Remove from heat, and let stand 1 hour. Drain beans; return to Dutch oven.
Add 6 cups water and 1/2 teaspoon salt. Bring to a boil; cover, reduce heat, and simmer 1 hour or until beans are tender. Drain, reserving 1/4 cup liquid (add water, if necessary, to make 1/4 cup.
Place beans blender or food processor; add reserved 1/4 cup liquid, onion, and next 5 ingredients. Process 5 seconds or until mixture is chunky.
Brush tortillas with water. Divide bean mixture among tortillas. Roll up; placing seam side down in a 12 x 8 x 2 inch baking dish that has been sprayed with cooking oil spray. Pour enchilada sauce over tortillas; cover and bake at 350°F for 20 minutes. Top with cheese and bake, uncovered, 5 minutes.
Per Serving: 354 Calories4.2g Fat19.6g Protein63 Carbohydrate9g Dietary Fiber4mg Cholesterol466mg Sodium
Servings: 6
Serving Size: 2 Enchiladas
• 1/2 cup dried kidney beans
• 1/2 cup dried navy beans
• 1/2 cup dried pinto beans
• 6 cups water
• 1/2 teaspoon salt
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 - 4 oz. can chopped green chilies, undrained
• 12 (6 inch) corn tortillas
• Vegetable cooking spray
• 1 (10 oz.) can prepared enchilada sauce
• 1/2 cup shredded low fat Monterey Jack cheese
Sort and wash beans; place in a Dutch oven. Cover with water 2 inches above beans, and bring to a boil; cover and cook 2 minutes. Remove from heat, and let stand 1 hour. Drain beans; return to Dutch oven.
Add 6 cups water and 1/2 teaspoon salt. Bring to a boil; cover, reduce heat, and simmer 1 hour or until beans are tender. Drain, reserving 1/4 cup liquid (add water, if necessary, to make 1/4 cup.
Place beans blender or food processor; add reserved 1/4 cup liquid, onion, and next 5 ingredients. Process 5 seconds or until mixture is chunky.
Brush tortillas with water. Divide bean mixture among tortillas. Roll up; placing seam side down in a 12 x 8 x 2 inch baking dish that has been sprayed with cooking oil spray. Pour enchilada sauce over tortillas; cover and bake at 350°F for 20 minutes. Top with cheese and bake, uncovered, 5 minutes.
Per Serving: 354 Calories4.2g Fat19.6g Protein63 Carbohydrate9g Dietary Fiber4mg Cholesterol466mg Sodium
Comments
Post a Comment