Breakfast Enchiladas

Ingredients:

• 1 1/4 cups cooked black beans, drained
• 1 cup commercial chunky salsa, divided
• 1 1/2 cups frozen egg substitute, thawed, or 3 whole eggs and 3 egg whites
• 1/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• vegetable cooking spray
• 1/2 cup fresh or frozen corn kernels
• 1/2 cup sliced green onion
• 6 (7-inch) flour tortillas, warmed
• 1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese
• 1/2 cup plus 1 tablespoon nonfat sour cream

Directions:

1. Combine black beans and 1/4 cup salsa in a bowl; mix with a fork, mashing beans coarsely. Set aside.
2. Combine egg substitute and spices in a bowl; mix well. Coat a large nonstick skillet with cooking spray; place over medium heat. Add corn and green onion; saute 2 minutes. Pour egg mixture evenly in skillet; cook, stirring occasionally, until set.
3. Spoon bean mixture evenly down centers of tortillas; spoon egg mixture evenly on top of bean mixture. Sprinkle evenly with cheese. Roll up; place seam side down in a 12x8x2-inch baking dish; cover with foil and bake at 350 degrees for 10 to 15 minutes or until hot.
4. To serve, top each enchilada with 2 tablespoons remaining salsa and 1 1/2 tablespoons nonfat sour cream

Time: 20 minutes prep
10 minutes cooking
Yields: 6 servings

Nutrients:
(per serving)

• 320 Calories
• 11 g Fat (2 g Saturated)
• 5 mg Cholesterol
• 580 mg Sodium
• 18 g Protein
• 39 g Carbohydrates
• 5 g Fiber

The Guilt-Free Comfort Food Cookbook
by Georgia Kostas, MPH, RD, LD.
page: 79