Micro black-bean enchiladas lhj

 
                      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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