After-Hours Care Appointments

Vegetarian Enchiladas

Nutrition Fact: Not only is May 5th (Cinco De Mayo) Mexico’s Independence day, but it is also National Enchilada Day!  Celebrate with these vegetarian enchiladas your whole family will love. These enchiladas are low in calories and fat, and full of fiber which can increase satiety, assist in weight management, lower cholesterol, and improve your GI function.

Prep: 14 minutes

Makes: 8 servings (serving size: 1 Enchilada)

Ingredients

1 cup canned red enchilada sauce

1 tsp olive oil

2 1/2 cups peeled and cubed butternut squash or sweet potatoes

1 small onion, diced

3 cloves garlic, minced

1 jalapeno, seeded and diced

1, 10 oz can Rotel tomatoes with green chilies

1 1/2 cups reduced sodium canned black beans, rinsed and drained

1/4 cup cilantro

1 tsp cumin

1/2 tsp chili powder

1/4 cup water

8 medium whole wheat tortillas

1 cup reduced-fat shredded Mexican cheese

 

Directions:

Preheat the oven to 400°F. Place 1/4 cup enchilada sauce on the bottom of a large baking dish.

Heat olive oil over medium-high heat in large skillet. Add onions, garlic, and jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant. Add cubed butternut squash or sweet potatoes, Rotel tomatoes, black beans, water, cilantro, cumin and chili powder and season with salt and pepper to taste. Cover and cook over medium-low heat, stirring occasionally, until the squash/potatoes are tender, about 30 to 35 minutes.

Place about a generous 1/3 cup filling in the center of each tortilla and roll, place on the baking dish seam side down. Repeat with the remaining filling. Top with remaining enchilada sauce and cheese and bake, covered with foil until hot and the cheese is melted, about 10 minutes.

Nutritional Information:

Calories: 185cal, Fat: 6g, Carbohydrates: 29 g, Fiber: 13 g, Sodium: 864 mg, Cholesterol: 7.5mg

Adapted from: http://www.skinnytaste.com/butternut-squash-and-black-bean/

To Learn More About Healthy Eating Visit: Avance Care Nutrition Services 

 

 

Categories: Education,  Healthy Living
Translate »