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Healthy, Fast and Easy Enchiladas!
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Hi, I'm Mairlyn Smith. I am the only professional home economist in the world who is also an alumnus of the Second City Comedy Troupe. Not only do I bring knowledge about food and nutrition to the table, but I do it with a smile and a giggle. Join me every Thursday for a delicious recipe served with a dose of fun!
FOLLOW ME:
Celebrate the year of the pulse (and a little gas) with this delicious bean enchilada recipe. It's perfect for game day, or a weekday dinner the whole family will love.
South of the Border Roll-Ups
RECIPE:
(This is a meatless recipe but you could add cooked chicken or beef)
3 large roasted red peppers – bottled are fine
1 cup (250 mL) light ricotta cheese
1 cup (250 mL) grated Monterey Jack cheese, 4 oz.(125 g) divided
One – 19 fl oz (540 mL) can black beans, drained and rinsed
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
1 cup (250 mL) fresh or frozen corn, thawed
8 - small 100% whole grain whole wheat tortilla shells - they are the soft ones not the hard ones
1 cup (250 mL) deli fresh salsa - mild, medium, or hot
1. Preheat the oven to 400°F (200°C). Line a 9x13-inch (3.5 L) casserole pan with wet parchment paper. If using bottled red peppers, drain and then coarsely chop and set aside. If using homemade, just chop.
2. In a medium bowl, using a large spoon, mix together the ricotta and ¾ cup (175 mL) Monterey Jack cheese. Reserve the extra ¼ cup (60 mL) of the Monterey cheese and set aside, no nibbling.
3. In a food processor grind the black beans, chili powder, and the cumin together. Don't puree the mixture. You want some of the beans to remain whole. If you don't have a food processor - use a potato masher, all you need is a little elbow grease.
4. If using frozen corn, place in a colander and rinse under cold water, until just thawed. Set aside to drain.
5. Place one tortilla on the counter. Spread evenly with ¼ cup (60 mL) bean paste, go right to the edges.
6. Spread evenly with ¼ cup (60 mL) of the cheese mixture, go right to the edges. Sprinkle with one heaping tablespoon of the corn.
7. Evenly top with one-eighth of the red pepper and roll up like a tight cigar. Place into prepared pan seam side down. Line them up like little soldiers.
8. Repeat with the rest of the tortillas.
9. When all of the eight tortillas are in the pan pour the salsa over top, spread out evenly using a spoon, sprinkle with the reserved ¼ cup (60 mL) cheese and then pop the pan into the oven. Bake for 40 minutes.
10. Here's the tricky part - you have to let it sit for 10 min. before you cut it up OR it will fall apart.
Makes 8
One South of the Border Roll Up contains:
273 calories, 7.7 g total fat, 3.8 g sat fat, 0 g trans fat, 583 mg sodium, 35.2 g carbs, 7 g fibre, 6 g sugar, 17 g protein
Diabetes Food Choice Values Per Serving
2 carbohydrates, 1 meat and alternative, 1 fat
Hi, I'm Mairlyn Smith. I am the only professional home economist in the world who is also an alumnus of the Second City Comedy Troupe. Not only do I bring knowledge about food and nutrition to the table, but I do it with a smile and a giggle. Join me every Thursday for a delicious recipe served with a dose of fun!
FOLLOW ME:
Celebrate the year of the pulse (and a little gas) with this delicious bean enchilada recipe. It's perfect for game day, or a weekday dinner the whole family will love.
South of the Border Roll-Ups
RECIPE:
(This is a meatless recipe but you could add cooked chicken or beef)
3 large roasted red peppers – bottled are fine
1 cup (250 mL) light ricotta cheese
1 cup (250 mL) grated Monterey Jack cheese, 4 oz.(125 g) divided
One – 19 fl oz (540 mL) can black beans, drained and rinsed
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
1 cup (250 mL) fresh or frozen corn, thawed
8 - small 100% whole grain whole wheat tortilla shells - they are the soft ones not the hard ones
1 cup (250 mL) deli fresh salsa - mild, medium, or hot
1. Preheat the oven to 400°F (200°C). Line a 9x13-inch (3.5 L) casserole pan with wet parchment paper. If using bottled red peppers, drain and then coarsely chop and set aside. If using homemade, just chop.
2. In a medium bowl, using a large spoon, mix together the ricotta and ¾ cup (175 mL) Monterey Jack cheese. Reserve the extra ¼ cup (60 mL) of the Monterey cheese and set aside, no nibbling.
3. In a food processor grind the black beans, chili powder, and the cumin together. Don't puree the mixture. You want some of the beans to remain whole. If you don't have a food processor - use a potato masher, all you need is a little elbow grease.
4. If using frozen corn, place in a colander and rinse under cold water, until just thawed. Set aside to drain.
5. Place one tortilla on the counter. Spread evenly with ¼ cup (60 mL) bean paste, go right to the edges.
6. Spread evenly with ¼ cup (60 mL) of the cheese mixture, go right to the edges. Sprinkle with one heaping tablespoon of the corn.
7. Evenly top with one-eighth of the red pepper and roll up like a tight cigar. Place into prepared pan seam side down. Line them up like little soldiers.
8. Repeat with the rest of the tortillas.
9. When all of the eight tortillas are in the pan pour the salsa over top, spread out evenly using a spoon, sprinkle with the reserved ¼ cup (60 mL) cheese and then pop the pan into the oven. Bake for 40 minutes.
10. Here's the tricky part - you have to let it sit for 10 min. before you cut it up OR it will fall apart.
Makes 8
One South of the Border Roll Up contains:
273 calories, 7.7 g total fat, 3.8 g sat fat, 0 g trans fat, 583 mg sodium, 35.2 g carbs, 7 g fibre, 6 g sugar, 17 g protein
Diabetes Food Choice Values Per Serving
2 carbohydrates, 1 meat and alternative, 1 fat
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