Nutrient-rich: spicy bean enchiladas

4 Servings

Ingredients

Quantity Ingredient
1 tablespoon Vegetable oil
1 Onion, chopped
1 Sweet green pepper, chopped
3 Garlic cloves, minced
1 tablespoon Ground cumin
1 tablespoon Chili powder
2 teaspoons Dried oregano
pinch Hot pepper flakes
19 ounces Canned kidney beans, drained and rinsed
1 cup Salsa
4 10-inch flour tortillas
½ cup Cheddar cheese, shredded

Directions

In nonstick skillet, heat oil over medium-high heat; cook onion and green pepper, stirring often, for 8 minutes or until softened. Stir in garlic, cumin, chili powder, oregano and hot pepper flakes; cook, stirring, for 2 minutes. Add beans and mash coarsely.

[Recipe can be prepared to this point, covered and refrigerated for up to 1 day.]

Stir in half of the salsa; cook, stirring often, for 8 minutes. Divide mixture among tortillas and roll up. Place tortillas, seam side down, in lightly greased 11x7-inch baking dish. spoon remaining salsa over top; sprinkle with cheese.

Cover with foil; bake in 450F 230C oven for 10 minutes. Alternately, cover with waxed paper and microwave at High for 5 minutes.

Per Serving: about 430 calories, 18 g protein, 13 g fat, 64 g carbohydrate very high source fibre, good source calcium, excellent source iron.

Source: Canadian Living magazine Oct 94 Presented in article by Rose Murray: "Health & Well-Fare: Cooking On Your Own" [-=PAM=-] PA_Meadows@...

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