저녁쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 enchilada

198

칼로리

단백질

31g

탄수화물

지방

식이섬유

당류

482mg

나트륨

포화지방 2 g · 콜레스테롤 6 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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