Rio Grande Bean Enchiladas from Healthy Diabetic Recipes

Rio Grande Bean Enchiladas Recipe

Recipe Ingredients:

3 tsp olive oil, divided
2 cups chopped onions, divided
1 can crushed tomatoes - (14 1/2 oz)
1 can tomato paste - (6 oz)
2 tbsp chili powder
1 tbsp prepared green salsa
2 tsp ground cumin, divided
1 tsp sugar
1/8 tsp freshly-ground black pepper
2 garlic cloves, finely chopped
1 can black beans - (15 oz), rinsed, drained,
and mashed
1 cup plain nonfat yogurt
8 corn tortillas - (6" dia)

Recipe Instructions:

Heat 2 teaspoons oil in large saucepan over medium-high heat until hot. Add 1 cup onions. Cook and stir 5 minutes or until tender. Stir in tomatoes, tomato paste, chili powder, salsa, 1 teaspoon cumin, sugar and pepper. Reduce heat to medium-low. Simmer 30 minutes.

Heat remaining 1 teaspoon oil in large skillet over medium-high heat until hot. Add remaining 1 cup onions, 1 teaspoon cumin and garlic. Cook and stir 5 minutes or until onions are tender. Stir in beans. Cook 5 minutes or until heated through, stirring occasionally. Remove skillet from heat. Stir in yogurt.

Preheat oven to 375 degrees. Spoon bean mixture evenly down centers of tortillas. Roll up tortillas; place in medium baking dish. Top with sauce. Bake 20 minutes.

Serve with dollops of nonfat sour cream and cilantro, if desired. Garnish with cilantro and red pepper strips, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 4 Vegetable, 1 1/2 Fat.

Nutrition Facts: Calories 365; Calories from Fat 17%; Total Fat 7g; Saturated Fat 1g; Protein 19g; Carbohydrates 69g; Cholesterol 1mg; Sodium 1050mg; Dietary Fiber 11g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-20-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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