Packed with black beans, sweet corn, and zucchini, these enchiladas are a satisfying and nutritious treat.
Prep Time: 15 minutes
Cook Time: 50 minutes
Servings: 8
Ingredients:
- 1 teaspoon of canola oil
- 2 cups of zucchini, diced
- 1 package (10 ounces) of frozen whole-kernel corn
- 1 can (15 ounces) of black beans, thoroughly rinsed and drained
- 3 cups of Enchilada Sauce, divided
- Cooking spray
- 8 whole wheat tortillas (8 inches in diameter)
- 2 cups of shredded reduced-fat cheddar cheese, divided
Instructions:
- Start by preheating your oven to 350°F (175°C).
- In a generously sized nonstick skillet, heat up a teaspoon of canola oil over medium-high heat. Add the 2 cups of diced zucchini and the frozen whole-kernel corn to the skillet. Sauté these vibrant veggies for approximately 5 minutes or until they achieve that perfect tender texture. Once done, remove the skillet from heat and incorporate the meticulously rinsed and drained black beans.
- Take a 13 x 9-inch baking dish and give it a light coating of cooking spray. Pour and spread 1 cup of enchilada sauce across the bottom of the baking dish.
- Now, let’s get creative with assembling the enchiladas. Begin by spooning around 1/2 cup of the zucchini and corn mixture down the center of each tortilla. Sprinkle a sumptuous 2 tablespoons of shredded reduced-fat cheddar cheese over this mixture. Carefully roll up the tortilla, ensuring that it’s snugly secured, and place it seam-side down in the prepared baking dish. Continue this process until all the tortillas, zucchini mixture, and 14 tablespoons of cheese are neatly arranged in the dish.
- Once your enchiladas are in the baking dish, pour the remaining 2 cups of enchilada sauce generously over them.
- Cover your baking dish with foil and pop it into the preheated oven at 350°F for a duration of 30 minutes.
- After this initial 30-minute bake, uncover the dish, and shower the remaining 1 cup of shredded reduced-fat cheddar cheese over the top of the enchiladas.
- Keep baking, this time uncovered, for an additional 10 minutes or until the cheese melts and takes on a golden hue.
Nutrition Facts (Per Serving):
- Calories: 348 kcal
- Fat: 4.2g
- Saturated Fat: 1.8g
- Monounsaturated Fat: 1.5g
- Polyunsaturated Fat: 1.5g
- Protein: 16g
- Carbohydrates: 47.2g
- Dietary Fiber: 7g
- Cholesterol: 20mg
- Sodium: 878mg
- Calcium: 260mg
- Iron: 3.3mg
Please be aware that the nutritional values presented here are rough estimates and could vary based on factors like ingredient brands and the amount you serve.
Cooking Tips:
- Feel free to get creative with the filling. You can add diced bell peppers, spinach, or even diced tomatoes for an extra burst of flavor and nutrition.
- Warming the tortillas in foil in the oven before filling and rolling them makes them more pliable and less likely to tear during assembly.
- Adjust the spiciness to your liking by using a milder or spicier enchilada sauce.
- These enchiladas are fantastic on their own, but you can elevate the meal by serving them with a side of fresh salsa, guacamole, or a crisp green salad.