- Serves: 8
Vegetable oil spray, if needed
15-ounce can no-salt-added black beans, rinsed if desired and drained
1/2 cup salsa
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
6 6-inch corn tortillas or fat-free flour tortillas
1/2 cup fat-free or light sour cream
1 1/2 to 2 teaspoons fresh lime juice
4 ounces shredded reduced-fat Monterey Jack cheese
2 medium Italian plum tomatoes, diced
2 green onions (green and white parts), thinly sliced
In a large pot, bring several quarts of water to a boil over high heat. Cook the spinach in the boiling water for 1 minute. With a slotted spoon, remove the spinach. Drain well in a colander. Using the back of a spoon, squeeze out as much liquid as possible.
Preheat the oven to 350°F. Lightly spray a shallow nonstick baking pan or casserole dish with vegetable oil spray.
In a medium bowl, stir together the spinach, black beans, salsa, cumin, and chili powder. Spoon one fourth of the mixture down the middle of one tortilla. Roll the tortilla around the filling, jelly-roll style. Place the tortilla with seam side down in the prepared baking pan or casserole dish. Repeat the process with the remaining tortillas.
Bake, uncovered, for 15 minutes.
Meanwhile, stir together the sour cream and lime juice. Remove the enchiladas from the oven. Spread the sour cream mixture evenly over the top. Sprinkle with the cheese, tomatoes, and green onions.
Bake for 5 minutes.
Also: Whenever you choose to use flour tortillas, remember that the fat-free and low-fat versions can be high in sodium. When shopping, select those with the lowest sodium value or use corn tortillas.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 3 g
- Saturated Fat
- 1.5 g
- Polyunsaturated Fat
- .5 g
- Monounsaturated Fat
- .5 g
- 10 mg
- 223 mg
- 20 g
- 4 g
- 4 g
- 10 g
1 starch, 1/2 other carbohydrate, 1 lean meat
This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.