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Heart Health
Recipes
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Veggie Enchiladas
Tara Stantz, Registered Dietician
9 corn tortillas
2 1/2 cups finely chopped vegetables of choice,
for example:
1 large zucchini
1/2 large red bell pepper
1/2 large green bell pepper
1/2 cup mushrooms
1/2 cup onion
1 7 ounce can diced green chiles, rinsed
1 15 ounce can black beans (lowest sodium), rinsed
1 15 ounce can enchilada sauce (lowest sodium)
8 ounces reduced fat shredded cheddar/jack/mozzarella, mixed cheeses or soy shredded cheese alternative
1/2 cup chopped green onion for garnish
1) Dip corn tortillas in warm water before layering. This helps the tortillas absorb moisture without the addition of fat and calories from frying or dipping in oil. 2) Finely dice all vegetables and mix with diced chiles and black beans in a bowl. 3) In a 9 x 11 casserole dish, alternately layer 3 tortillas, one third vegetable-chile-black bean mixture, and one third enchilada sauce with one- third reduced fat cheese sprinkled on top of each layer. 4) Repeat for 3 layers. 5) Top with green onion. Bake at 350° for 20 to 30 minutes.
Nutrients
Makes 6 servings (serving size: 3 x 3 1/2" portion about 8)
Calories 430
Total fat 13g (4.5g sat)
Cholesterol 30mg
Sodium 810mg
Carbohydrates 60g
Sugars 4g
Fiber 11g
Protein 21g
*Substituting with "veggie" soy cheese alternative provides the following:
Calories 410
Total fat 10g (0g sat)
Cholesterol 0mg
Sodium 1170mg
Carbohydrates 63g
Sugars 4g
Fiber 11g
Protein 19g
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