Archive for May, 2012

May 29, 2012

Black bean enchiladas

We have been on a mission lately to find out if KG can eat beans or not. She had a couple very bad experiences as a toddler, so we had ruled out most beans from her diet. So far, she has been fine with pinto beans and kidney beans, of the beans we’ve reintroduced.

The best benefit from this mission is that we get to try out a bunch of new recipes! For example, we made half kidney, half garbanzo bean falafel last week and it was amazing.

I wanted KG to try black beans next, and as I was paging through Wegmans’ MENU magazine, I saw this recipe, and thought enchiladas would be fun. I love enchiladas and hardly ever make them, although we made them a lot growing up. But I try to eat pretty healthy most of the time, and the way we made them, although delicious and traditional, was not too healthy. However, I didn’t like this Wegman’s recipe, either – mostly because it called for some weird soup and was a whopping 510 calories per serving.

So I did some Googling and found this recipe: Southwest Black Bean and Corn Enchiladas. This was a lot closer to what I was going for. Below is my modified version. Divided into eight servings, mine came in at 285 calories, and one serving is plenty.

  • 1 tablespoon oil
  • 1 small yellow onion, diced
  • 1/4 red bell pepper, diced
  • 1 garlic clove, minced
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1/2 cup salsa (your favorite)
  • 2 sweet potatoes, cooked (I microwaved mine for eight minutes)
  • 1/4 cup corn kernel (frozen, fresh, or canned)
  • 1 teaspoon cumin
  • 1/2 teaspoon oregano
  • salt
  • 4 12-inch whole grain flour tortillas
  • 2 cups enchilada sauce (I used the packet kind, because that’s what we had)
  • 1/4 cup shredded mexican style cheese mix

Directions:

  1. Heat oil in a pan until it shimmers.
  2. Add the onion and bell pepper and cook for about thirty seconds.
  3. Add the garlic, cumin and oregano and cook until the onions and peppers are really soft.
  4. Add the salsa, black beans, and sweet potatoes and cook until heated through.
  5. Using a potato masher, roughly mash the black beans so that some are broken and some are whole.
  6. Add the corn and cook until heated through.
  7. Spray a 9 X 13″ casserole pan with cooking spray.
  8. Spread about a 1/2 cup of the enchilada sauce over the bottom of the casserole dish.
  9. Spoon the black bean mixture evenly in the center of the tortillas.
  10. Roll the tortillas up leaving the ends open, and place them seem down in the casserole dish. When I made this I got 4 pretty well stuffed tortillas and my pan was full.
  11. Pour the rest of the enchilada sauce over the enchiladas, and use more or less to suit your liking.
  12. Sprinkle cheese over top.
  13. Cooking times vary. See original recipe for more detail. I prepped everything and put it together warm, so then just baked to get the cheese melted. 350 degrees for 10 minutes did it for me.

These were great, although I failed in my original mission to get KG to eat the black beans, which she picked out. Sigh. On to the next black bean recipe – I’d welcome any ideas!

Each well-stuffed tortilla is two servings, just cut them in half down the middle of the pan.  Just had some for leftovers at lunch, and it reheated well, too!

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