Roasted Corn and Black Bean Enchiladas with Red Chili Sauce

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Roasted Corn and Black Bean Enchiladas with Red Chili Sauce

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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SAUCE

1 can diced tomatoes with green chilies -- (10-ounce) drained

1 can enchilada sauce -- (10-ounce) (preferably low-sodium)

1/4 cup coarsely chopped fresh cilantro

1 teaspoon ground cumin

ENCHILADAS

1 tablespoon olive oil

1 cup coarsely chopped red onion -- (about 1 medium-size

onion)

2 small garlic cloves -- finely minced

1 cup frozen whole-kernel corn -- separated but not thawed

1 teaspoon ground cumin

1/2 teaspoon red pepper flakes

1/4 teaspoon freshly ground black pepper

1 can black beans -- (15-ounce) rinsed and drained

1 can chopped green chilies -- (4.5-ounce) rinsed and drained

1/2 cup moderately finely shredded low-fat Cheddar

cheese

1/3 cup low-fat sour cream

1/4 cup coarsely chopped fresh cilantro

10 low-fat flour tortillas -- (7-inch)

 

PAGE K. BOOTH, Richmond, Virginia

 

" About two years ago, I became a vegetarian, " writes this young vice-president

of a real estate title insurance company. " I was constantly challenged with

finding tasty low-fat meals that provided the vitamins and proteins I needed

while satisfying my husband's hearty appetite. We both work fortyplus hours a

week and love Mexican foods that are fast and easy to prepare. This dish is very

colorful, tastes great, and has become one of our favorites. I've been cooking

since the age of five and learned from my maternal grandmother that if all good

things go into a new creation, it has to come out good-unless you burn it. "

 

Makes 4 to 6 servings

 

These enchiladas contain no meat so unless you're a vegetarian who eats no

animal products at all, these are the enchiladas for you. They contain low-fat

sour cream and Cheddar, but everything else is " vegetable. " Still, these

enchiladas don't lack for flavor. In fact, they're plenty spicy.

 

1. Preheat oven to 350F. Coat 13 x 9 x 2-inch baking dish with nonstick cooking

spray and set aside.

 

2. For sauce: Pulse all ingredients in food processor 30 seconds, transfer to

small saucepan, and set aside.

 

3. For enchiladas: Heat olive oil in large heavy skillet over moderately high

heat until ripples appear on skillet bottom-1 1/2 to 2 minutes. Add onion and

garlic and saute, stirring now and then, until beginning to brown-about 4

minutes.

 

4. Mix in corn, cumin, red pepper flakes, and black pepper and continue cooking

uncovered, stirring occasionally, until corn begins to caramelize-about 4

minutes.

 

S. Remove from heat and stir in black beans, chilies, 1/4 cup shredded Cheddar,

sour cream, and cilantro.

 

6. Spoon 1/4 cup black bean mixture onto center of each tortilla, shaping into

log, and roll up tight.

 

7. Arrange enchiladas, seam sides down, in prepared baking dish, then spread

with I cup reserved sauce in saucepan and sprinkle with remaining 1/4 cup

shredded Cheddar. Reserve remaining sauce.

 

8. Bake uncovered until bubbling-about 2 0 minutes. When enchiladas are almost

done, set pan of reserved sauce over moderate heat, and bring quickly to serving

temperature.

 

9. Serve enchiladas as soon as they come from the oven, transfer sauce to

sauceboat, and pass separately.

 

RECIPE FROM

Page K. Booth; Richmond, Virginia

 

Source:

" Good Morning America/Cut the Calories Coookbook "

Copyright:

" 2000 Sara Moulton and Jean Anderson "

 

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Per Serving (excluding unknown items): 295 Calories; 12g Fat (34.6% calories

from fat); 13g Protein; 37g Carbohydrate; 8g Dietary Fiber; 23mg Cholesterol;

92mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 Fat; 0

Other Carbohydrates.

 

 

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