晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 enchilada

198

卡路里

蛋白质

31g

碳水

脂肪

膳食纤维

糖

482mg

钠

饱和脂肪 2 g · 胆固醇 6 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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