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Cooking at Home - 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 onion (medium, chopped)
- 3 garlic (cloves, minced)
- 2 cups black beans (cooked)
- 1/2 can kernel corn (15.2 ounces, drained and rinsed)
- 1 teaspoon cumin
- 2 cups prepared salsa (divided)
- 8 corn tortillas
- 1/2 cup Monterey Jack cheese (shredded)
Directions
- In a large skillet heat oil over medium-high heat; sauté onion and
garlic 2-3 minutes. - Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
- Spoon 1/3 cup filling onto each tortilla; roll up.
- Spoon 1/2 cup salsa into 11 x 7 x 2-inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
- Cover and bake in 350º degree oven for 15 to 20 minutes.
- Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.
Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes
Nutrition Information
Serving Size: 1 enchilada (253g)
Nutrients | Amount |
---|---|
Total Calories | 189 |
Total Fat | 5 g |
Saturated Fat | 2 g |
Cholesterol | 6 mg |
Sodium | 455 mg |
Carbohydrates | 30 g |
Dietary Fiber | 7 g |
Total Sugars | 3 g |
Added Sugars included | 0 g |
Protein | 8 g |
Vitamin D | 0 mcg |
Calcium | 111 mg |
Iron | 2 mg |
Potassium | 396 mg |