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fresh vegetables

Add your favorite vegetables to the enchiladas.*


Recipe tip

Liven up your leftovers with fresh ingredients! Reheat enchiladas and cut into bite-size pieces. Then fill single-serving bowls with shredded lettuce and add enchilada pieces to each. Top with diced tomatoes, light sour cream and avocado.

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Vegetable enchiladas

One enchilada gives your body 7 grams of fiber to help keep your digestive system healthy.

Ingredients

Sauce

  • 1 teaspoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1 1/2 cups no salt added tomato sauce
  • 3/4 cup low-sodium vegetable broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder

Enchiladas

  • nonstick cooking spray
  • 1 cup frozen corn
  • 1 cup cooked brown rice
  • 1 10-ounce package frozen spinach, thawed and drained
  • 1 15-ounce can low-sodium black beans, rinsed and drained
  • 1/4 teaspoon ground cumin
  • 1 cup reduced-fat four cheese blend
  • 10 10-inch low-fat whole-grain tortillas

Toppings

  • 5 plum tomatoes, diced
  • 1/2 cup plus 2 tablespoons light sour cream

Directions

Sauce

  1. In a medium saucepan, heat oil over medium heat. Add garlic and cook until fragrant (about 30 to 45 seconds).
  2. Add tomato sauce, broth, cumin and chili powder. Stir.
  3. Bring sauce to a boil, reduce heat to low and simmer for 10 to 15 minutes, stirring frequently, until slightly thickened. Set aside.

Enchiladas

  1. Preheat oven to 350 F. Coat a 9-by-13-inch pan with nonstick cooking spray.
  2. In a large bowl, combine corn, brown rice, spinach, black beans, cumin and 1/2 cup cheese.
  3. Heat tortillas according to package directions.
  4. For each enchilada, put 1/3 cup filling in the center of tortilla. Roll tortilla and place seam-side down in the pan. Repeat with remaining tortillas and filling.
  5. Pour sauce over rolled-up tortillas. Sprinkle 1/2 cup cheese on top.
  6. Cover with foil and bake for 25 to 30 minutes, until cheese is melted and sauce is bubbly.
  7. Serve warm topped with 1 tablespoon light sour cream and 1/4 cup diced tomatoes.

Makes 10 servings

Recipe contains: wheat, milk, corn

*Option not included in nutrition facts.












 

Source: Allina Health's Patient Education Department

First published: 10/17/2013
Last updated: 10/17/2013

Reviewed by: Allina Health's Patient Education Department