LOW-FAT

[Guest guest]

We had this for dinner Saturday night. I had to force my husband to stop

eating so that we would have half of it for dinner tonight. He gave it a

4.5 on a 5 point scale. I put some of the drained bean mixture on the

bottom of the pan too so that it would be less likely to stick.

 

Kathleeen

 

 

* Exported from MasterCook *

 

Two-Bean Enchiladas

 

Recipe By : " Everyday Cooking with Dean Ornish "

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup diced onion -- finely diced

1 cup diced green bell pepper -- finely diced

1 teaspoon minced garlic

1 tablespoon chili powder

1 teaspoon ground cumin

1/4 cup Vegetable Broth

15 ounces black beans, canned

15 ounces kidney beans, canned

1 cup tomato sauce, no salt added

1 cup corn kernels

8 6 inch corn tortillas

 

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.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

 

schuller