Bean Enchilada from Healthy Diabetic Recipes

Bean Enchilada Recipe

Recipe Ingredients:

SAUCE

2 tsp olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green pepper
5 cloves garlic, minced
1 can tomato sauce, (salt-free optional) (16-oz)
1/2 tsp basil
1/2 tsp oregano

FILLING

2 tsp olive oil
1 cup chopped onions
1 green pepper, chopped
4 cloves garlic, minced
1 can kidney beans, mashed (16-oz)
1 cup canned or frozen corn, drained
8 whole-wheat flour tortillas
3 oz shredded low-fat cheddar cheese

Recipe Instructions:

To make sauce, saut‚ onions, green pepper, and garlic in oil. Cook until tender, about 5 minutes.

Remove from heat and add remaining sauce ingredients; set aside. For filling, saut‚ onions, green pepper, and garlic for about 5 minutes.

Add mashed kidney beans, corn, and 1/2 cup sauce.

To assemble enchilada, spread 1/2 cup sauce on the bottom of a 6- by 10-inch baking pan. Spread 1/3 cup bean mixture onto each tortilla. Roll up tightly and place tortillas in pan, seam side down.

Spoon remaining sauce over tortillas. Cover and bake in a 350-degree oven for 30 minutes.

Uncover, sprinkle with cheese, and bake for 5 more minutes.

8 servings/Serving size: 1 enchilada

Exchanges: All dinner menus this week have about 550 calories and include:

2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable servings 1 Fruit serving 1-2 Fat servings

Total Fat -- 20g Total Carbohydrate -- 45g Protein -- 33g

Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit serving.

Copyright © 1998 American Diabetes Association

Recipe for Wednesday, 7/22/98

All recipes this week are complete dinner menus from the cookbook Magic Menus for People with Diabetes, featuring over 200 entire meals with fats, calories and exchanges automatically figured for you.

You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).

Dinner:

1 Bean Enchilada

1 cup steamed broccoli

2/3 cup cooked brown rice

MC formatted by Barb at Possum Kingdom using MC Buster 2.0f & SNT on 7/27/98

Servings: 8

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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