Bean Enchiladas Recipe
1/4 pound dried pinto beans
8 cups water
2 cloves garlic, minced
1 bay leaf
1/8 teaspoon salt
1/2 cups water
2 teaspoons chili powder
1/4 teaspoon pepper
12 corn tortillas
1 cup shredded reduced-fat cheddar cheese
3/4 cup nonfat sour cream
1/4 cup green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 cup green onions, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon dried oregano
1 clove garlic, minced
Combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes.
Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours. Drain and return beans to the pot. Add 8 cups water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Drain beans and remove the bay leaf. Mash beans and add 1/2 cup of the Spicy Tomato Sauce, 1/2-cup water, chili powder and pepper.
Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 cup of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.
Makes 6 Servings
Serving Size: 2 enchiladas
Nutrients per serving:
Calories: 449
Total fat: 7 grams
Saturated fat: 2 grams
Cholesterol: 12 mg
Sodium: 454 mg
Carbohydrate: 74 grams
Protein: 25 grams
Dietary fiber: 11 grams
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