Sunday, January 1, 2012

Meatless Monday... Cheesy Black Bean Enchiladas


Thanks for tuning in for another Meatless Monday!  
Enchiladas are corn tortillas (often fried) and filled with a variety of meats, cheeses, beans, or vegetables.  What really sets this meal apart is the sauce.  It is a tomato and chili sauce that is baked into the taco shell.  

Cheese is a staple for many vegetarians, it is savory and can be used in almost any dish.  That being said, a portion of cheese is fairly calorically dense and can be high in fat.  Using beans and cheese adds more protein to the dish as well as fiber, which may help with satiety.  

Because it is Meatless Monday I decided on black beans and a blend of Mexican cheeses (Cheddar, Pepperjack, and Queso).  Southwestern spices are cooked with the beans for extra flavor and pizzaz.  Using whole wheat tortillas instead of corn ones adds extra fiber and I didn't fry them prior to baking.  This dish makes for a wonderful vegetarian meal that is high in protein, fiber, and calcium.  Serve it with a side salad and dinner is done in no time!  

 Cheesy Black Bean Enchiladas

Serves 8
Ingredients: 
8 whole wheat taco tortillas
1 Tbsp cumin
1 tsp garlic powder
1 Tbsp chili powder
1 cup of cooked black beans
2 cups of shredded Mexican cheese 
1 small onion, diced
1/2 green pepper, diced
1.5 cups enchilada sauce*
     -1 Tbsp canola oil
     -1/4 cup chili powder
     -10 oz tomato pasta
       -1 tsp oregano
     -1 tsp garlic powder
     -2 cups of low-sodium chicken broth
     -1 Tbsp flour

Directions:
Preheat the oven to 350 degrees. In a small saucepan, Combine the black beans with the onion, green pepper, and spice mixture. Cook over medium heat for 5 minutes. Spoon 2 Tbsp of beans in each taco shell. Top with 1/4 cup of shredded cheese and roll. Place rolled tacos in a 9x13 baking dish.  To make enchilada sauce bring all ingredients to a boil in a small pan. Reduce and simmer for 10 minutes.  Pour the  enchilada sauce over the enchiladas and top with remaining cheese.  Bake for 25 minutes or until the cheese is melted and the sauce is bubbling.  Serve with a side salad

Nutrition Facts: 1 enchilada
290 calories, 27 g carbohydrates, 20 g protein, 11 g fat, 5 g fiber, 470 mg sodium

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