Spinach and Black Bean Enchiladas

  • Serves: 8


Description

Dress up these hearty enchiladas with a side of seasoned rice or corn on the cob and sliced watermelon or other seasonal fruit.

Ingredients

1 pound fresh spinach
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

Cooking Instructions

Thoroughly rinse the spinach and remove the stems.

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.

Cook's Tip

This dish freezes so well that you might want to make a batch to keep on hand for unexpected guests or evenings when you just don’t want to cook. After rolling the enchiladas, place them in a container and cover tightly with aluminum foil or put them in an airtight plastic freezer bag. Increase baking time to 35 to 40 minutes. You can substitute a 10-ounce package of frozen spinach for the fresh spinach. Prepare according to the package directions, omitting the salt and margarine, then continue with the recipe.

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
148
Total Fat
3 g
Saturated Fat
1.5 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
10 mg
Sodium
223 mg
Carbohydrates
20 g
Fiber
4 g
Sugar
4 g
Protein
10 g

Dietary Exchanges


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.