Ingredients
1 tablespoon oil
1 onion (medium
chopped)
3 garlic (cloves
minced)
2 cups black beans
cooked (or low-sodium canned)
1 cup kernel corn (1/2 of a 15.2 ounce can
low-sodium
drained and rinsed)
1 teaspoon cumin
2 cups prepared salsa (divided)
8 corn tortillas
1/2 cup Monterey Jack cheese (shredded)
Steps
Wash hands with soap and water.
In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.
Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
Spoon 1/3 cup filling onto each tortilla; roll up.
Spoon 1/2 cup salsa into 11x7x2 inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
Cover and bake in 350 °F oven for 15 to 20 minutes.
Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 187 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Cholesterol | 6 mg |
| Sodium | 405 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 7 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 8 g |
| Vitamin D | 0 mcg |
| Calcium | 111 mg |
| Iron | 2 mg |
| Potassium | 404 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Enchilada Bake. Recipe source: The Bold and Beautiful Book of Bean Recipes Washington State WIC Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.