Black Bean & Tofu Enchiladas
Nutritional Info
- Servings Per Recipe: 12
- 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
View full nutritional breakdown of Black Bean & Tofu Enchiladas calories by ingredient
Number of Servings: 12
Ingredients
-
Filling Mixture:
1 cup small cut zucchini
1 can (15 1/2 ounces) corn
1 can (15 ounces) black beans
6 ounces frozen tofu, thawed and water drained
1 can (4 ounces) green chilis, diced
1 cup diced onion
1 1/2 teaspoons chili powder
2 cups shredded Jack or pepper Jack cheese
1 can (10 ounces) enchilada sauce
24 medium flour tortillas
4 tablespoons extra sharp cheddar cheese
Directions
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.