Bean Enchilada

Serving Size
Number of Servings
2 tsp. olive oil

1/3 cup finely chopped onions

1/3 cup finely chopped green pepper

5 cloves garlic, minced

16 oz. tomato sauce

1/2 tsp. basil

1/2 tsp. oregano


2 tsp. olive oil

1 cup chopped onions

4 cloves garlic, minced

1-lb can kidney beans, about 3 cups, mashed

1 green pepper, chopped

1 cup canned or frozen corn, drained

8 whole-wheat flour tortillas, 96% fat free

3 oz. (about 3/4 cup) shredded low-fat cheddar cheese

To make sauce, sauté onions, green pepper, and garlic in oil. Cook until tender, about 5 minutes. Remove from heat and add remaining sauce ingredients; set aside. For filling, sauté onions, green pepper, and garlic for about 5 minutes. Add mashed kidney beans, corn, and 1/2 cup sauce. To assemble enchiladas, spread 1/2 cup sauce on the bottom of a 6×10-inch baking pan. Spread 1/3 cup of bean mixture onto each tortilla. Roll up tightly and place tortillas in pan seam side down. Spoon remaining sauce over tortillas. Cover and bake in a 350-degreen oven for 30 minutes. Uncover, sprinkle with cheese, and bake for 5 more minutes.
Nutrition Information
281 Calories; 6g Fat (18.6% calories from fat); 12g Protein; 48g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 987mg Sodium.

Tracker: 2 Protein, 1 Grain, 1.5 Veg, 1/2 Dairy