The American Cancer Society states that “eating a diet made up of mostly vegetables, fruits, and whole grains can help reduce cancer risk.” They also state that most of the foods you eat should come from plant sources. Because cancer has touched the lives of many people close to me, I’m interested in doing whatever I can to minimize my risk (and my family’s risk) for this terrible disease.
Here’s another flavorful recipe full of healthy vegetables and legumes. You could eliminate the cheese to make this vegan, or use different vegetables you may have on hand. We love Mexican food at my house, and my husband devours these enchiladas!
Black Bean Enchiladas
Recipe adapted from Taste of Home’s 2009 Healthy Cooking Annual Recipes
1 onion, chopped
1 green pepper, chopped
½ cup sliced fresh mushrooms
1 garlic clove, minced
2 teaspoons olive oil
1 15-oz can black beans, rinsed and drained
¾ cup frozen corn, thawed
1 4-oz can chopped green chilies
1 packet reduced-sodium taco seasoning
1 teaspoon dried cilantro or parsley flakes
6 (8-inch) whole-wheat tortillas
1 can enchilada sauce
¾ cup shredded reduced-fat Mexican cheese
Sauté the onion, pepper, mushrooms, and garlic in oil until crisp tender. Add the beans, corn, chilies, taco seasoning, and cilantro or parsley flakes. Continue to cook for two or three minutes.
Warm the tortillas, and lightly spray a 9 x 13-inch baking dish with cooking spray. Scoop about ½ cup of the bean mixture into each tortilla and roll up, placing the seam side down in the pan. Pour the enchilada sauce over tortillas and sprinkle with cheese. Bake, uncovered, at 350 degrees for 25 to 30 minutes.
References
http://www.cancer.org/acs/groups/content/@highplains/documents/document/04februarypresentationpdf.pdf Accessed January 9, 2011.
http://www.cancer.org/InYourArea/HighPlainsHawaiiPacific/LocalStories/good-nutrition Accessed January 9, 2011.
Taste of Home Healthy Cooking 2009 Annual Recipes. Wisconsin: Reiman Media Group, Inc., 2009. Print.
Yummy! Jason and I made these for lunch today and they were great. They had just the right amount of "kick" and we thoroughly enjoyed them. I love how easy they were to make. I will definitely make these again!
ReplyDeleteMmmmmmm... I had to comment again about how much I love these! I'm sitting here eating them and they are awesome! We've made these every few weeks for months and they are going to continue to be a staple in our house! We use half of the can of green chilis to cut down on "after burn," but every thing else is the same. This recipe has replaced my MIL's that my hubby has always said is the best and I hate. Now he only eats these! Thanks Red!
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