Nutrient-rich: spicy bean enchiladas
Yield: 4 Servings
Ingredients:
- 1 tb Vegetable oil
- 1 Onion chopped
- 1 Sweet green pepper chopped
- 3 Garlic cloves minced
- 1 tb Ground cumin
- 1 tb Chili powder
- 2 ts Dried oregano pn Hot pepper flakes
- 19 oz Canned kidney beans -drained and rinsed
- 1 c Salsa
- 4 10-inch flour tortillas
- 1/2 c Cheddar cheese
Instructions:
shredded 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
