Black Bean & Tofu Enchiladas
- Number of Servings: 12
Ingredients
Filling Mixture:1 cup small cut zucchini1 can (15 1/2 ounces) corn1 can (15 ounces) black beans6 ounces frozen tofu, thawed and water drained1 can (4 ounces) green chilis, diced1 cup diced onion1 1/2 teaspoons chili powder2 cups shredded Jack or pepper Jack cheese1 can (10 ounces) enchilada sauce24 medium flour tortillas4 tablespoons extra sharp cheddar cheese
Makes 12 Dinners -- 2 Enchiladas Each
Blanch zucchini and any other fresh raw vegetables. Drain and let cool.
Mix all filling ingredients together.
If serving on rice, prepare rice and divide between twelve freezer containers.
Put 1/4 cup of filling mixture in the center of a tortilla, roll up and place seam side down on the bed of rice (or in a baking dish sprayed with cooking spray, if not using rice). Follow with a second enchilada. Spread 1 1/2 tablespoons sauce over enchiladas and sprinkle each dish with 2 teaspoons grated cheddar cheese. Wrap well and freeze.
When you're ready to eat dinner, here's how to cook your enchiladas:
Conventional Oven: Preheat oven to 350° F and place wrapped frozen dinner on a baking sheet. Bake for about 35 - 40 minutes or until heated through and cheese is melted, remove wrapping during last 5 minutes of cooking.
Microwave Oven: Cook on high for 3 minutes, cook on medium for about 3 minutes more or until heated through.
Finishing Touches: Garnish with some low or no fat sour cream and chopped cilantro before serving.
Number of Servings: 12
Recipe submitted by SparkPeople user JMSKOLNICK.
Blanch zucchini and any other fresh raw vegetables. Drain and let cool.
Mix all filling ingredients together.
If serving on rice, prepare rice and divide between twelve freezer containers.
Put 1/4 cup of filling mixture in the center of a tortilla, roll up and place seam side down on the bed of rice (or in a baking dish sprayed with cooking spray, if not using rice). Follow with a second enchilada. Spread 1 1/2 tablespoons sauce over enchiladas and sprinkle each dish with 2 teaspoons grated cheddar cheese. Wrap well and freeze.
When you're ready to eat dinner, here's how to cook your enchiladas:
Conventional Oven: Preheat oven to 350° F and place wrapped frozen dinner on a baking sheet. Bake for about 35 - 40 minutes or until heated through and cheese is melted, remove wrapping during last 5 minutes of cooking.
Microwave Oven: Cook on high for 3 minutes, cook on medium for about 3 minutes more or until heated through.
Finishing Touches: Garnish with some low or no fat sour cream and chopped cilantro before serving.
Number of Servings: 12
Recipe submitted by SparkPeople user JMSKOLNICK.
Nutritional Info Amount Per Serving
- Calories: 343.5
- Total Fat: 14.1 g
- Cholesterol: 19.1 mg
- Sodium: 818.8 mg
- Total Carbs: 41.8 g
- Dietary Fiber: 4.4 g
- Protein: 16.7 g
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