夕食簡単

Enchilada Bake

Name: Enchilada Bake
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8
Ingredients: 1 tablespoon oil; 1 medium onion, chopped; 3 cloves garlic, minced; 2 cups black beans, cooked; 1 cup kernel corn; 1 teaspoon cumin; 2 cups prepared salsa, divided; 8 corn tortillas; 1/2 cup Monterey Jack cheese, shredded

Black beans mixed with cumin, onion, and garlic make the base for these vegetable enchiladas. Bake them in the oven and top them with cheese for a satisfying meal.

45 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 enchilada

198

カロリー

タンパク質

31g

炭水化物

脂質

食物繊維

糖類

482mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 6 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

oil
1 tablespoon
onion, chopped
1 medium
garlic, minced
3 cloves
black beans, cooked
2 cups · or low-sodium canned
kernel corn
1 cup · 1/2 of a 15.2 ounce can, low-sodium, drained and rinsed
cumin
1 teaspoon
prepared salsa, divided
2 cups
corn tortillas
8
Monterey Jack cheese, shredded
1/2 cup

作り方

1
Wash hands with soap and water.
2
In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.
3
Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
4
Spoon 1/3 cup filling onto each tortilla; roll up.
5
Spoon 1/2 cup salsa into 11x7x2 inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
6
Cover and bake in 350 °F oven for 15 to 20 minutes.
7
Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.

出典: USDA MyPlate Kitchen · The Bold and Beautiful Book of Bean Recipes Washington State WIC Program

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