« Too Much of a Bad Thing | Main | Spruce Up Your Salads for National Salad Month »
May 20, 2007
Meatless Meal Monday
These are a tasty twist on your usual enchiladas...and they're meatless! I added mushrooms and artichoke hearts too to add a few more veggies. Enjoy!
For a quick meal, you can also make this into a salad. Replace the tortillas with baked tortilla chips and the enchilada sauce with salsa. Chop up some lettuce and toss it all together.
Black Bean, Corn, and Zucchini Enchiladas
Ingredients
1 teaspoon canola oil
2 cups diced zucchini
1 (10-ounce) package frozen whole-kernel corn
1 (15-ounce) can black beans, rinsed and drained
3 cups Enchilada Sauce, divided
Cooking spray
8 (8-inch) whole wheat tortillas
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
Preparation
Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.
Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2 cups sauce evenly over enchiladas.
Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for 10 minutes or until cheese melts.
Yield
8 servings (serving size: 1 enchilada)
Nutritional Information
CALORIES 348(27% from fat); FAT 4.2g (sat 1.8g,mono 1.5g,poly 1.5g); PROTEIN 16g; CHOLESTEROL 20mg; CALCIUM 260mg; SODIUM 878mg; FIBER 7g; IRON 3.3mg; CARBOHYDRATE 47.2g
Enchilada Sauce
1 teaspoon canola oil
1/2 cup diced red onion
1 teaspoon minced garlic
1/2 cup organic vegetable broth (such as Swanson Certified Organic)
1 tablespoon chili powder
1 tablespoon honey
1 teaspoon ground cumin
1/2 teaspoon salt
1 (28-ounce) can crushed tomatoes, undrained
Heat oil in a large saucepan over medium heat. Add onion and garlic; sauté 5 minutes or until onion is tender. Stir in broth and remaining ingredients. Reduce heat, and simmer 30 minutes.
Yield
3 cups (serving size: about 1/3 cup)
Nutritional Information
CALORIES 37(19% from fat); FAT 0.8g (sat 0.1g,mono 0.4g,poly 0.2g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 36mg; SODIUM 341mg; FIBER 1.1g; IRON 1.2mg; CARBOHYDRATE 7.4g
Posted by Lisa at May 20, 2007 07:40 PM
Trackback Pings
To send a trackback, use this url. If you know anything about this subject, please post a comment.