I really like to use this as a base enchilada recipe hybridized with a few others I've found on myrecipes. I usually add a some more veggies and a little more spice. I put in a chopped green bell pepper and a chopped jalepeno with the onion and garlic. When you put in all the spices, I usually add in a chopped up chipotle chile in sauce, a bit of cayenne pepper, and about 1/2 tsp of oregano. I also like to put in a can of pinto and a can of black beans, just to change it up a bit. I drizzle the bottom of the pan with some store-bought enchilada sauce, and spread the other 1/2 of the bottle over top the assembled enchiladas in the pan. I then top with a little bit of Mexican cheese mix (doesn't need much) and bake for the recommended time. Probably not quite as healthy as the original recipe with the added cheese and sauce instead of the tomato salsa, but hopefully not too bad and it's sooo yummy!
Bean Enchiladas with Fresh Tomato Salsa
Yield: 4 servings (serving size: 2 enchiladas, 2/3 cup sauce, and 1 tablespoon sour cream)
Recipe from
More From Cooking Light
Nutritional Information
Amount per serving
- Calories: 397
- Calories from fat: 20%
- Fat: 8.8g
- Saturated fat: 2g
- Monounsaturated fat: 4.8g
- Polyunsaturated fat: 1.6g
- Protein: 14.3g
- Carbohydrate: 70.6g
- Fiber: 10.7g
- Cholesterol: 0.0mg
- Iron: 4.5mg
- Sodium: 472mg
- Calcium: 178mg
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 cup frozen whole-kernel corn, thawed
- 1/2 cup canned vegetable broth
- 3 tablespoons chopped fresh cilantro
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 (16-ounce) cans pinto beans, drained
- 8 (6-inch) corn tortillas
- Vegetable cooking spray
- Fresh Tomato Salsa
- 1/4 cup nonfat sour cream
Preparation
- Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté 3 minutes. Add cumin and chili powder; sauté 1 minute. Stir in corn and the next 5 ingredients (corn through beans). Partially cover, and cook 10 minutes or until most of liquid evaporates. Remove from heat; mash beans.
- Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture down center of each tortilla; roll up. Place enchiladas in a 13 x 9-inch baking dish coated with cooking spray. Spoon Fresh Tomato Salsa over enchiladas; cover and bake at 350° for 20 minutes or until thoroughly heated. Serve with sour cream.
Bean Enchiladas with Fresh Tomato Salsa Recipe at a Glance
- COURSE: Main Dishes, Hors d'Oeuvres
- DIETARY CONSIDERATION: Low Cholesterol, Gluten-Free
- PUBLICATION: Cooking Light
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