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Photo:Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Active Time:40 minsTotal Time:1 hr 5 minsServings:4
Active Time:40 mins
Active Time:
40 mins
Total Time:1 hr 5 mins
Total Time:
1 hr 5 mins
Servings:4
Servings:
4
Cook Mode(Keep screen awake)Ingredients1tablespoonextra-virgin olive oil1smallorange bell pepper, chopped1smallred onion, chopped1smallzucchini, halved lengthwise and sliced 1/4-inch thick1cupcorn, freshorthawed frozen1teaspoonchili powder1/4teaspoonsalt1 (15ounce)canno-salt-added black beans, rinsed2tablespoonschoppedfresh cilantro, plus more for garnish8(6-inch)yellowcorn tortillas, warmed1 (10-ounce) canred enchilada sauce(see Tip)3/4cupshredded Monterey Jack cheese
Cook Mode(Keep screen awake)
Ingredients
1tablespoonextra-virgin olive oil
1smallorange bell pepper, chopped
1smallred onion, chopped
1smallzucchini, halved lengthwise and sliced 1/4-inch thick
1cupcorn, freshorthawed frozen
1teaspoonchili powder
1/4teaspoonsalt
1 (15ounce)canno-salt-added black beans, rinsed
2tablespoonschoppedfresh cilantro, plus more for garnish
8(6-inch)yellowcorn tortillas, warmed
1 (10-ounce) canred enchilada sauce(see Tip)
3/4cupshredded Monterey Jack cheese
Directions
Place about 1/2 cup of the vegetable mixture in the center of 1 warmed tortilla; roll the tortilla over the filling. Place the filled tortilla, seam-side down, in the prepared baking dish. Repeat the process with the remaining vegetable mixture and tortillas. Spread enchilada sauce over the tops of the enchiladas. Cover the baking dish with foil.
Bake until the sauce is bubbly, 15 to 20 minutes. Uncover and sprinkle with cheese; bake until the cheese is melted, about 5 minutes. Garnish with cilantro, if desired.
TipStore-bought enchilada sauce is a fast and easy way to add a ton of flavor to a dish, but it can be high in sodium, so look for one that has less than 300 milligrams sodium per serving.
Tip
Store-bought enchilada sauce is a fast and easy way to add a ton of flavor to a dish, but it can be high in sodium, so look for one that has less than 300 milligrams sodium per serving.
Nutrition InformationServing Size: 2 enchiladasCalories 382, Fat 13g, Saturated Fat 5g, Cholesterol 19mg, Carbohydrates 52g, Total Sugars 6g, Added Sugars 0g, Protein 15g, Fiber 8g, Sodium 662mg, Potassium 498mg
Nutrition Information
Serving Size: 2 enchiladasCalories 382, Fat 13g, Saturated Fat 5g, Cholesterol 19mg, Carbohydrates 52g, Total Sugars 6g, Added Sugars 0g, Protein 15g, Fiber 8g, Sodium 662mg, Potassium 498mg
Serving Size: 2 enchiladas
Calories 382, Fat 13g, Saturated Fat 5g, Cholesterol 19mg, Carbohydrates 52g, Total Sugars 6g, Added Sugars 0g, Protein 15g, Fiber 8g, Sodium 662mg, Potassium 498mg
Frequently Asked QuestionsWhile you might not appreciate the gas they can produce,beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eatingblack beans can improve gut health, boost immunity and reduce inflammation—which means they may help reduce the risk of chronic diseases, like heart disease and cancer. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range. Eating beans can also help stabilize blood sugar and lower the risk of type 2 diabetes.Somewhere along the line, corn got a bad rap for being nutritionless. Nothing could be further from the truth.Corn is a low-fat foodwith a mix of saturated, monounsaturated and polyunsaturated fats. Almost half of this fat is polyunsaturated, and mono- and polyunsaturated fats are heart-healthy fats. Corn also has fiber andresistant starch—a type of carbohydrate that digests slowly. This means that corn will help you feel full and satisfied longer. Corn is also loaded with antioxidants, in particular, lutein and zeaxanthin, which help protect vision.Red enchilada sauce is made of nutrient-dense ingredients—typically some sort of tomato puree, vinegar and spices. As their vibrant color suggests,tomatoes are loaded with antioxidants, an excellent source of vitamin C and a good source of vitamin K and potassium. All in all, the nutrients in tomatoes support heart health and can help lower blood pressure and stroke risk. Thespices and herbsin red enchilada sauce also help reduce inflammation. Less inflammation means lower chronic disease risk. With that said, some enchilada sauces are high in sodium, so read the label and choose one with less than 300 mg of sodium per serving.Cheese is full of protein and calcium, and also contains probiotics—those good-for-your-gut bacteria that not only improve gut health but overall health, as well. And while cheese tends to be high in saturated fat, there is some evidence thatthe type of saturated fat in cheesemay not be harmful—and may even be helpful—to your heart.We use orange bell pepper, red onion, zucchini, corn and black beans as the filling for the enchiladas, but you can substitute yellow squash for the zucchini and poblano pepper for the orange bell pepper if you want to add some heat. Try no-salt-added pinto beans as a substitute for black beans for their soft, creamy and earthy flavor that would work well in the enchiladas.Corn tortillas work best in this recipe. Use your favorite store-bought brand orhomemade corn tortillas. Although corn tortillas are often used for enchiladas, you may use flour tortillas if that’s what you have on hand. Note that using flour tortillas will alter the nutritional profile of the recipe.To prevent the veggie enchiladas from falling apart, place the filled tortillas seam-side down in the prepared baking dish.
Frequently Asked Questions
While you might not appreciate the gas they can produce,beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eatingblack beans can improve gut health, boost immunity and reduce inflammation—which means they may help reduce the risk of chronic diseases, like heart disease and cancer. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range. Eating beans can also help stabilize blood sugar and lower the risk of type 2 diabetes.Somewhere along the line, corn got a bad rap for being nutritionless. Nothing could be further from the truth.Corn is a low-fat foodwith a mix of saturated, monounsaturated and polyunsaturated fats. Almost half of this fat is polyunsaturated, and mono- and polyunsaturated fats are heart-healthy fats. Corn also has fiber andresistant starch—a type of carbohydrate that digests slowly. This means that corn will help you feel full and satisfied longer. Corn is also loaded with antioxidants, in particular, lutein and zeaxanthin, which help protect vision.
While you might not appreciate the gas they can produce,beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eatingblack beans can improve gut health, boost immunity and reduce inflammation—which means they may help reduce the risk of chronic diseases, like heart disease and cancer. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range. Eating beans can also help stabilize blood sugar and lower the risk of type 2 diabetes.
Somewhere along the line, corn got a bad rap for being nutritionless. Nothing could be further from the truth.Corn is a low-fat foodwith a mix of saturated, monounsaturated and polyunsaturated fats. Almost half of this fat is polyunsaturated, and mono- and polyunsaturated fats are heart-healthy fats. Corn also has fiber andresistant starch—a type of carbohydrate that digests slowly. This means that corn will help you feel full and satisfied longer. Corn is also loaded with antioxidants, in particular, lutein and zeaxanthin, which help protect vision.
Red enchilada sauce is made of nutrient-dense ingredients—typically some sort of tomato puree, vinegar and spices. As their vibrant color suggests,tomatoes are loaded with antioxidants, an excellent source of vitamin C and a good source of vitamin K and potassium. All in all, the nutrients in tomatoes support heart health and can help lower blood pressure and stroke risk. Thespices and herbsin red enchilada sauce also help reduce inflammation. Less inflammation means lower chronic disease risk. With that said, some enchilada sauces are high in sodium, so read the label and choose one with less than 300 mg of sodium per serving.
Cheese is full of protein and calcium, and also contains probiotics—those good-for-your-gut bacteria that not only improve gut health but overall health, as well. And while cheese tends to be high in saturated fat, there is some evidence thatthe type of saturated fat in cheesemay not be harmful—and may even be helpful—to your heart.
We use orange bell pepper, red onion, zucchini, corn and black beans as the filling for the enchiladas, but you can substitute yellow squash for the zucchini and poblano pepper for the orange bell pepper if you want to add some heat. Try no-salt-added pinto beans as a substitute for black beans for their soft, creamy and earthy flavor that would work well in the enchiladas.
Corn tortillas work best in this recipe. Use your favorite store-bought brand orhomemade corn tortillas. Although corn tortillas are often used for enchiladas, you may use flour tortillas if that’s what you have on hand. Note that using flour tortillas will alter the nutritional profile of the recipe.
To prevent the veggie enchiladas from falling apart, place the filled tortillas seam-side down in the prepared baking dish.
EatingWell.com, December 2023
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