Chicken enchiladas are typically made with full-fat cheese, sour cream, and cream of chicken soup. This healthier version instead includes several veggies and a secret ingredient that ups both the nutrition and the flavor.
RECIPE
Black Bean Enchiladas
Makes 8 Servings
1 tablespoon canola oil
6 green onions, chopped (white and light green parts only)
One 6-ounce bag baby spinach, roughly chopped
1 teaspoon ground cumin
1/2 teaspoon chili powder
2 cups shredded reduced-fat Cheddar cheese, divided
One 15-ounce can black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1/2 cup roughly chopped fresh cilantro
One 15-ounce can enchilada sauce (mild, medium, or hot)
1/2 cup canned 100% pure pumpkin puree
Eight 8-inch whole wheat flour tortillas
1. Preheat the oven to 375°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.
2. Heat the oil in a large nonstick skillet over medium heat. Add the green onions and cook, stirring frequently, until softened, 3 minutes. Add the spinach, cumin, and chili powder and continue to cook, stirring frequently, until wilted, 3 more minutes. Transfer the cooked veggies to a large bowl and set aside to cool, about 5 minutes. When cool, stir in 1 cup of the cheese, beans, corn, and cilantro until well combined.
3. Meanwhile, place the enchilada sauce and pumpkin in a medium-size bowl and whisk until well combined. Spread 1/2 cup of the mixture evenly on the bottom of the prepared baking pan.
4. To assemble the enchiladas, place 1/2 cup of filling down the center of each flour tortilla. Roll up tightly, tucking in the ends, and place seam side down in the dish. Cover evenly with the remainder of the sauce, sprinkle with the remaining 1 cup cheese, and bake, uncovered, until bubbly, about 20 minutes.
Nutrition Information per Serving (1 enchilada): 310 calories, 11g fat, (3g saturated, 0.2g omega-3), 730mg sodium, 41g carbohydrate, 8g fiber, 16g protein, 60% vitamin A, 15% vitamin C, 25% calcium, 15% iron
Credits
Recipe Created by Liz Weiss, MS, RD, http://mealmakeovermoms.com/