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Enchilada Bake

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Enchilada Bake
En Español

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Recipe Total Cost
  • 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 see <a href="/node/1061"> recipe</a>)
  • 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

1. In a large skillet heat oil over medium-high heat; sauté onion and
garlic 2-3 minutes.

2. Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.

3. Spoon 1/3 cup filling onto each tortilla; roll up.

4. 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.

5. Cover and bake in 350º degree oven for 15 to 20 minutes.

6. 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
N/A - data is not available
Nutrients Amount
Total Calories 189
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 6 mg
Carbohydrates 30 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 111 mg
Potassium 396 mg
Sodium 455 mg
Copper 206 mcg
Iron 2 mg
Magnesium 52 mg
Phosphorus 203 mg
Selenium 4 mcg
Zinc 1 mg
Vitamins
Vitamin A 30 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 58 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 27 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1 ounce
Protein Foods
3/4 ounces
Dairy
1/6 cups

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