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- 1 ¼ cups cooked black beans, drained
- 1 cup chunky salsa, divided
- 1 ½ cups frozen egg substitute, thawed (or 3 whole eggs and 3 egg whites)
- ¼ tsp. salt
- ½ tsp. ground cumin
- ⅛ tsp. ground red pepper
- Vegetable cooking spray
- ½ cup fresh or frozen corn kernels
- ½ cup sliced green onion
- 6 (7-inch) flour tortillas, warmed
- ½ cup (2 oz.) shredded reduced-fat Monterey Jack cheese
- ½ cup plus 1 Tbsp. nonfat sour cream
- Combine black beans and ¼ cup salsa in a bowl; mix with a fork, mashing beans coarsely. Set aside.
- 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.
- 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.
- To serve, top each enchilada with 2 tablespoons remaining salsa and 1 ½ tablespoons nonfat sour cream
Fat: 11 g (2 g Saturated)
Cholesterol: 5 mg
Sodium: 580 mg
Protein: 18 g
Carbohydrates: 39 g
Fiber: 5 g
Recipe provided by Cooper Clinic Nutrition Services