Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Black bean and vegetable enchiladas

Preparation time: 15 minutes
Baking time: 20 minutes

Black bean and vegetable enchiladas

Vegetable cooking spray
1 can plus 1 can (16 ounces each) black beans, rinsed and drained
1 cup chopped onion
1 green pepper, chopped
2 tablespoons vegetable broth
1 cup plus 1 cup picante sauce
12 medium corn tortillas
1 cup chopped tomatoes
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup reduced-fat shredded mozzarella cheese
3 cups shredded lettuce
Light sour cream, for garnish (optional)

Preheat oven to 350°F and coat a 9″x13″ baking pan with vegetable cooking spray. Mash one can of the beans with a spoon or in a blender or food processor; set aside. Sauté the onion and green pepper in the vegetable broth until tender, about 2 to 3 minutes. Add 1 cup picante sauce, the mashed beans, and the can of whole beans. Stir the mixture and heat thoroughly. Spoon about 1/3 cup of the bean mixture down the center of each tortilla and roll it up. Place the tortillas seam-side down in the baking pan. Combine the remaining cup of picante sauce and the tomatoes; spoon over enchiladas. Cover with foil and bake for 15 minutes. Uncover, sprinkle with cheeses, and bake, uncovered, for 5 more minutes. To serve, place 1/2 cup lettuce on each plate and top with two enchiladas. Garnish with sour cream, if desired.

Nutrition Facts

Per Serving:
  Calories: 298
  Carbohydrate: 59 g
  Protein: 15 g
  Fat: 5 g
  Saturated fat: 2 g
  Sodium: 807 mg
  Fiber: 12 g
 
Exchanges per serving: 3 starch, 1 lean meat
Carbohydrate choices: 3

 

  

2007-09-12

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