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Enchilada Bake

dish of Enchilada Bake
Makes: 8 servings

Black beans mixed with cumin, onion, and garlic make the base for these vegetable enchiladas. Bake them in the oven and top them with cheese for a satisfying meal.

Ingredients

  • 1 tablespoon oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 cups black beans, cooked (or low-sodium canned)
  • 1 cup kernel corn (1/2 of a 15.2 ounce can, low-sodium, drained and rinsed)
  • 1 teaspoon cumin
  • 2 cups prepared salsa, divided
  • 8 corn tortillas
  • 1/2 cup Monterey Jack cheese, shredded

Directions

  1. Wash hands with soap and water.
  2. In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.
  3. Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
  4. Spoon 1/3 cup filling onto each tortilla; roll up.
  5. Spoon 1/2 cup salsa into 11x7x2 inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
  6. Cover and bake in 350 °F oven for 15 to 20 minutes.
  7. Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.

Notes

Learn more about:

Source:

The Bold and Beautiful Book of Bean Recipes
Washington State WIC Program

Nutrition Information

Serving Size: 1 enchilada
Nutrients Amount
Total Calories 197
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 482 mg
Carbohydrates 31 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 115 mg
Iron 2 mg
Potassium 423 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 197
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 6 mg
Carbohydrates 31 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 115 mg
Potassium 423 mg
Sodium 482 mg
Copper 0 mg
Iron 2 mg
Magnesium 57 mg
Phosphorus 221 mg
Selenium 4 mg
Zinc 1 mg
Vitamins
Vitamin A 30 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.1 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 59 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 28 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Grains 1 ounces
Vegetables 3/4 cups

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My kids (12 and 14) as well as my husband and myself loved this!
07/25/12
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