Micro Black-Bean Enchiladas LHJ

* Exported from MasterCook *

Micro Black-Bean Enchiladas LHJ

Recipe By : LHJ ONLINE http://www.lhj.com
Serving Size : 6 Preparation Time :0:25
Categories : All Ready Beans/Legumes
Cheese Lhj
Main Dishes Tomatoes
Vegetarian Bobbie Not Sent

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chopped onions
1 tablespoon minced garlic
2 teaspoons chili powder
2 teaspoons cumin
1/4 teaspoon oregano
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 can tomatoes -- (14 oz.) chopped,
with juice
2 black beans -- (15-16 oz. cans)
drained/rinsed
6 flour tortillas -- (7-inch)
2 cups shredded Monterey jack cheese -- divided
1 can chopped green chilies -- (4 oz.) drained
1/4 cup chopped green onion
2 tablespoons chopped fresh cilantro or parsley

Combine onions and garlic in medium microwaveproof bowl. Cover with
wax paper or plastic wrap, turning back one section to vent. Microwave
on High 2 minutes. Stir in chili powder, cumin, oregano, salt and red
pepper. Cover and microwave 1 minute. Stir in tomatoes; microwave,
uncovered, 3 minutes more. Transfer 1 cup tomato mixture to another
bowl, add beans and toss to combine. Reserve the remaining mixture for
topping.
For each enchilada, sprinkle 1/4 cup cheese down center of 1
tortilla. Top with 1 heaping tablespoon green chilies and 1/2 cup
black-bean mixture. Roll up and place seam side down in 13x9-inch
microwaveproof casserole. Repeat with remaining tortillas and
ingredients. Spoon remaining tomato mixture over enchiladas; sprinkle
with remaining 1/2 cup cheese. Cover and microwave 4 minutes, turning
dish once halfway through, until heated through. Sprinkle with green
onion and cilantro. Makes 6 servings.
This vegetarian supper is cooked from start to finish in the microwave.
Prep time: 15 minutes, Microwave time: 10 minutes
Degree of difficulty: Easy
PER SERVING: Calories 320, Total Fat 14 g, Saturated Fat 7 g, Cholesterol
40 mg
Sodium 857 mg, Carbohydrates 32 g, Protein 18 g, Calcium 375 mg, Fiber 6 g
DAILY GOAL
Calories 2,000 (F), 2,500 (M)
Total Fat 60 g or less (F), 70 g or less (M)
Saturated Fat 20 g or less (F), 23 g or less (M)
Cholesterol 300 mg or less
Sodium 2,400 mg or less
Carbohydrates 250 g or more
Protein 55 g to 90 g
Calcium 1,000 mg (F), 1,000 mg (M)
Fiber 20 g to 35 g
LHJ ONLINE http://www.lhj.com
(C) Copyright 1998, Meredith Corporation, All Rights Reserved.
MC formatting by bobbi744@acd.net ICQ#2099532



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