Nutrient-rich: Spicy Bean Enchiladas Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 tbsp: Vegetable oil,
1: Onion, chopped
1: Sweet green pepper, chopped
3: Garlic cloves, minced
1 tbsp: Ground cumin,
1 tbsp: Chili powder,
2 tsp: Dried oregano,
pn Hot pepper flakes,
19 ounce: Canned kidney beans, drained and rinsed
1 cup: Salsa,
4: 10-inch flour tortillas,
1/2 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@msn.com
Source from luhu.jp
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@msn.com
Source from luhu.jp