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Healthy Black Bean Enchiladas Recipe

Healthy Black Bean Enchiladas Recipe

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Ingredients:

Serving

1/2 tbsp olive oil
1/2 onion, chopped
3 garlic cloves, minced
1 (15 oz) can black beans, rinsed
1 (14 oz) can diced tomatoes and green chilies ( do not drain)
1 (10 oz) can mexican-style corn
1/2 cup salsa
1 tsp cumin
1 tsp chili powder
2 cups cooked brown rice
6 whole wheat tortillas
6 oz shredded cheddar cheese
6 oz canned enchilada sauce (green or red )
fat free sour cream (optional)

Directions:

Heat oil in large skillet over medium heat and saute onion and garlic until tender.
Add beans, tomatoes, corn, salsa and spices, stir and bring to a simmer. Simmer uncovered for about 5 minutes or until mixture has thickened.
Stir in rice and heat 3 more minutes.
Warm tortillas on a skillet or by microwaving for 20 seconds.
Spoon about 1/6 of the filling into each tortilla (this will be somewhere around 3/4 cup), sprinkle with some cheddar cheese and roll up.
Pour a little enchilada sauce to coat the bottom of a 9x13 baking dish and place tortillas in dish and cover completely with enchilada sauce.
Cover with foil and bake at 350 for 30 minutes, or you can refrigerate it for later.
Garnish with some fat-free or lowfat sour cream and extra cheese if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	401.77 Kcal (1682 kJ)
Calories from fat	199.48 Kcal
		% Daily Value*
Total Fat	22.16g	34%
Cholesterol	59.96mg	20%
Sodium	590.56mg	25%
Potassium	417.96mg	9%
Total Carbs	35.33g	12%
Sugars	3.7g	15%
Dietary Fiber	4.92g	20%
Protein	16.86g	34%
Vitamin C	6.3mg	10%
Iron	1.3mg	7%
Calcium	358.6mg	36%

Amount Per 100 g
Calories	157.4 Kcal (659 kJ)
Calories from fat	78.15 Kcal
		% Daily Value*
Total Fat	8.68g	34%
Cholesterol	23.49mg	20%
Sodium	231.35mg	25%
Potassium	163.74mg	9%
Total Carbs	13.84g	12%
Sugars	1.45g	15%
Dietary Fiber	1.93g	20%
Protein	6.6g	34%
Vitamin C	2.5mg	10%
Iron	0.5mg	7%
Calcium	140.5mg	36%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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