Healthy Recipe: Veggie Enchiladas


Today’s recipe is courtesy of our good friend and colleague Alta Engstrom, RD, whose website First Kitchen is just the place for those who want to learn their way around a healthy kitchen.  This recipe gives a look at how easy it can be to make a great-tasting good-for-you meal in minutes.  It qualifies as healthy eating for healthy weights, type 2 diabetes, PCOS and more.

If you’re a confirmed non-vegetarian, you can make yummy chicken enchiladas just by substituting 2 cups shredded rotisserie chicken for the black beans.

Veggie Enchiladas

Makes 6 servings

1 (15-ounce) can black beans, rinsed and drained
1/3 cup chopped green onions
2 tablespoons canned chopped green chilies
2 tablespoons chopped cilantro
1 1/3 cup shredded Mexican blend cheese (or shredded Monterey Jack)
1 (16- ounce) jar fire roasted tomato salsa or enchilada sauce
12 (6-inch) corn tortillas
Sour cream or plain yogurt (optional garnish)

Heat oven to 350 degrees. In a medium bowl, combine black beans, green onions, green chilies, cilantro and 1 cup shredded cheese (save remaining 1/3 cup cheese for top).  Pour a small amount of salsa in flat dish.  Place 2 tortillas between a dampened paper towel and microwave on high for 15 seconds. Dip softened tortilla in salsa to coat both sides. Spoon about ¼ cup of the bean mixture on one side of a tortilla; roll up. Place roll, seam side down, in a lightly greased 9 x 12 inch baking pan. Repeat procedure with remaining tortillas and bean mixture. Spoon salsa over tortillas and top with remaining shredded cheese. Bake about 20 minutes or until bubbly.

To serve, garnish with a dollop of sour cream or plain yogurt and sprinkle with chopped cilantro, if desired.

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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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