Black Bean Enchiladas Recipe

November 6, 2013 by  
Filed under Recipes

 

Ingredients:

  1. 1 large onion, chopped
  2. 3 cloves garlic, minced
  3. 2 tsp. ground oregano
  4. 2 tsp. ground cumin
  5. ⅔ cup chicken or vegetable stock (low sodium)
  6. 1 cup mushrooms, sliced
  7. 3-4 red bell peppers, chopped
  8. 3-4 medium sized zucchinis, chopped
  9. 1 (19 oz) can black beans
  10. Salt and pepper to taste
  11. 2 jalapeno peppers, finely chopped
  12. 1 Tbsp.  Chili sauce
  13. 12 corn tortillas (6 inch)
  14. 1 ½ cups tomato sauce
  15. ½ cup aged light cheddar cheese, shredded
  16. 12 small cilantro sprigs

 

Methods:

  1. Preheat oven to 350°F
  2. In a large pot braise 1-5 until onions have softened.
  3. In the same pot, add 6-7 and cook until just soft and evenly cooked. Add 8-9 and cook for few minutes longer.
  4. When vegetables are tender, add 10-12 to your preference and then set aside.
  5. Place 13 (3 or 4 at a time) into a damp kitchen towel or several layers of damp paper towel and wrap completely. Microwave in the towel on high for about 60 seconds (may need slightly more or less time depending on your microwave). Working in small batches allows the tortillas to be heated evenly.
  6. In a 9 x 13 baking dish (or 2 – 6 X 10 baking dishes if you want to eat one and freeze one) spread 14 evenly over the bottom of the pan(s).
  7. Assemble enchiladas by placing approximately 1/3 cup of the vegetable filling onto the corn tortilla. Spread across the center evenly and roll up. Place seam side down on the tomato sauce in the pan.
  8. Sprinkle evenly with 15 and cover tightly with tin foil
  9. Bake for 20 minutes, remove foil and allow to brown; about 10 min.
  10. Serve each enchilada with a bit of sauce on top and 16.
  11. Makes 12 enchiladas

 

Discussion:

  • A good serving size would be 3 Enchiladas to satisfy the protein and starch portion of the plate model. Add to that 2 cups of veggies (think salad or steamed veggies) on the side and you’ve got yourself a perfect plate for about 450 calories!
  • If you are freezing some of the enchiladas, allow them to thaw completely before placing in oven and then follow the same directions above for cooking
  • This recipe could also successfully be made with chicken breast as the protein source – just replace the black beans with 12oz (or about 360g) cooked, shredded chicken breast: this substitution will keep the calories about the same, however will increase the protein to 9.4g per enchilada and decrease the fibre to 1.9 per enchilada.

 

Nutrition Facts

Black Bean Enchiladas

12 Servings

Amount Per Serving

Calories 128.1
Total Fat 2.1 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 1.9 mg
Sodium 200.2 mg
Potassium 297.8 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.6 g
Sugars 2.2 g
Protein 5.0 g