Beans: Lean Bean Enchiladas Supreme Recipe

Looking for an easy Beans: Lean Bean Enchiladas Supreme recipe? Learn how to make Beans: Lean Bean Enchiladas Supreme using healthy ingredients.


Submitted by karenod

Makes 12 servings



As part of Dr. Oz?s Calorie-Cutting Challenge, Trish prepared this bean enchilada recipe that contains almost 300 fewer calories than the traditional dish. The secret comes in ditching fattening wraps in favor of cabbage leaves. As an added bonus, enjoy the low-calorie count and cancer-killing compounds contained in cabbage leaves.

Recipe Ingredients for Beans: Lean Bean Enchiladas Supreme

12 cabbage leaves
1 large onion, chopped
3 garlic cloves, chopped
1 tbsp chili powder
1 tsp cumin
1 cup cooked quinoa
1/3 cup 2% cottage cheese
1 cup diced tomatoes, fire-roasted
3 serving fresh & easy finely shredded cheddar & monterey jack cheese blend
3 serving 365 Organic Black Beans
1 Enchilada Sauce (3/4cup)
1 serving 365 Organic Low Sodium Chicken Broth
1/4 serving 365 Unbleached All-Purpose Baking Flour
1 tbsp chili powder
1 tsp cumin
1 tbsp olive oil
2 1/2 serving 365 Organic Tomato Paste
1 tsp oregano

Recipe Directions for Beans: Lean Bean Enchiladas Supreme

  1. Preheat oven to 350°F. Spray 2 13 x 9-inch baking pans with nonstick spray.

  2. In a large saucepan, add 4 cups of water and bring to boil. Remove core from cabbage and carefully peel off 12 leaves. Remove from heat. Place cabbage leaves into water for 5-10 minutes or until soft. Remove cabbage leaves using tongs and place leaves on paper towels.

  3. Spray a large skillet with nonstick spray. Sauté onions for about 5-6 minutes over medium heat. Add garlic, chili powder, cumin, black beans, and quinoa. Cook for another 2-3 minutes, stirring often. Remove from heat. Add cottage cheese and diced tomatoes and mix until well combined.

  4. Add 1/4 cup of enchilada sauce to bottom of pan and spread evenly. Fill each cabbage leaf with an equal amount of filling, about 1/3 cup each. Fold enchilada and place seam-side down into baking pan. Repeat with all cabbage leaves. Pour remaining enchilada sauce evenly over enchiladas.

  5. Top with shredded cheese. Cover with aluminum foil and bake for 15-20 minutes or until bubbly on top. Serve hot.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 111.0g
Amount Per Serving
Calories
150
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
123mg
5%
Potassium
222mg
6%
Total Carbohydrates
19.8g
7%
Dietary Fiber
3.7g
15%
Sugars
2.5g
Protein
7.8g
Vitamin A 14% Vitamin C 17%
Calcium 9% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • High in vitamin C
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