Meatless Monday Recipe – Black Bean & Cheese Enchiladas

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (

2 dried ancho chiles, stemmed and seeded
2 cups water
2 teaspoons olive oil
1 cup chopped yellow onion
5 garlic cloves, sliced
1/4 teaspoon kosher salt
2 cups organic vegetable broth
2 tablespoons chopped fresh oregano
2 tablespoons no-salt-added tomato paste
1/2 teaspoon ground cumin
1 tablespoon fresh lime juice
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican-blend cheese, divided
3 thinly sliced green onions, divided
Cooking spray
12 (6-inch) corn tortillas
6 tablespoons light sour cream

1. Preheat oven to 400 degrees F.
2. Combine chiles and 2 cups water in a saucepan and bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat and let stand 5 minutes. Drain chiles in a colander over a bowl, reserving 1 cup cooking liquid.
3. Heat oil in a medium sauce pan over high heat. Add onion and saute 1 minute. Reduce heat to medium, add garlic and salt. Cook 5 minutes or until golden, stirring occasionally. Add broth, oregano, tomato paste, and cumin – cook 1 minutes or until thickened, stirring occasionally.
4. Pour onion mixture into a blender, add chiles and reserved liquid. Remove center piece of blender lid to allow steam to escape. Secure lid on blender, cover opening on lid with a clean towel. Blend until smooth, stir in lime juice and red pepper.
5. Combine beans, 1 cup cheese, and half the green onions in a bowl. Spread 1/2 cup sauce in the bottom of a 13×9 glass or ceramic baking dish coated with cooking spray. Warm tortillas according to package directions. Spoon 1 Tbsp bean mixture down center of each tortilla and roll up. Place filled tortillas, seam side down, in prepared dish. Pour remaining sauce over filled tortillas. Top with remaining cheese.
6. Bake at 400 degrees for 15 minutes or until lightly browned. Sprinkle with remaining green onions and serve with sour cream.

Yield: 6 servings (2 enchiladas and 1 Tbsp sour cream)

Nutrition Information per Serving: 302 calories, 12.9 g total fat, 5.3 g saturated fat, 17.3 g protein, 36.1 g carbohydrate, 6.4 g fiber, 32 mg cholesterol

Cooking Light, October 2011


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Filed under Nourish the Body

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