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Receta Rio Grande Bean Enchiladas

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Raciónes: 4

Ingredientes

Cost per serving $2.62 view details
  • 3 tsp extra virgin olive oil divided
  • 2 c. minced onions divided
  • 1 can crushed tomatoes - (14 1/2 ounce)
  • 1 can tomato paste - (6 ounce)
  • 2 Tbsp. chili pwdr
  • 1 Tbsp. prepared green salsa
  • 2 tsp grnd cumin divided
  • 1 tsp sugar
  • 1/8 tsp freshly-grnd black pepper
  • 2 x garlic cloves finely minced
  • 1 can black beans - (15 ounce) rinsed, liquid removed,
  •     and mashed
  • 1 c. plain nonfat yogurt
  • 8 x corn tortillas - (6" dia)

Direcciones

  1. Heat 2 tsp. oil in large saucepan over medium-high heat till warm. Add in 1 c. onions. Cook and stir 5 min or possibly till tender. Stir in tomatoes, tomato paste, chili pwdr, salsa, 1 tsp. cumin, sugar and pepper. Reduce heat to medium-low. Simmer 30 min.
  2. Heat remaining 1 tsp. oil in large skillet over medium-high heat till warm. Add in remaining 1 c. onions, 1 tsp. cumin and garlic. Cook and stir 5 min or possibly till onions are tender. Stir in beans. Cook 5 min or possibly till heated through, stirring occasionally. Remove skillet from heat. Stir in yogurt.
  3. Preheat oven to 375 degrees. Spoon bean mix proportionately down centers of tortillas. Roll up tortillas; place in medium baking dish. Top with sauce. Bake 20 min.
  4. Serve with dollops of nonfat lowfat sour cream and cilantro, if you like. Garnish with cilantro and red pepper strips, if you like.
  5. This recipe yields 4 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 448g
Recipe makes 4 servings
Calories 623  
Calories from Fat 84 13%
Total Fat 9.73g 12%
Saturated Fat 2.59g 10%
Trans Fat 0.0g  
Cholesterol 8mg 3%
Sodium 599mg 25%
Potassium 2516mg 72%
Total Carbs 111.97g 30%
Dietary Fiber 23.9g 80%
Sugars 14.87g 10%
Protein 30.23g 48%
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