Tuesday, March 15, 2011

Beef and Bean Enchiladas

Serves: 4 (2 enchiladas per serving)
Preparation Time: 10 minutes
Cooking Time: 10 minutes

1/2 cup no salt added tomato sauce
1/2 cup salsa
8 (6 inch) corn tortillas
1/2 lb. lean ground beef
1 cup canned nonfat refried beans
1 tsp. chili powder
1 tsp. ground cumin
1/8 tsp. black pepper
1/2 cup shredded low-fat cheddar cheese

In a small bowl, stir together tomato sauce and salsa. Using about half the tomato sauce mixture, brush both sides of each tortilla. Stack tortillas on a plate and set aside (This allows tortillas to soften). In a large skillet, cook beef over medium high heat until brown, about 5 minutes, stirring occasionally. Place in colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return beef to skillet. Stir in refried beans, chili powder, cumin, and pepper. Cook and stir for 2 minutes or until heated through. Preheat broiler. Spoon about 1/4 cup of the mixture in a line down the center of the tortilla. Roll up tortillas and place, seam side down, in a 10x6x2 inch or a 9x9x2 glass baking dish. Top with remaining tomato sauce mixture. Broil4 inches from the heat for 5 minutes or until browned. Sprinkle with cheese. Let stand for 5 minutes before serving.

Nutrition Facts: (per serving)
Calories: 324
Protein: 25 g
Carbohydrates: 41 g
Cholesterol: 40 mg
Sodium: 643 mg
Total Fat: 7 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g

Source: American Heart Association - Quick & Easy Cookbook pg.154

No comments :

Post a Comment