Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Enchilada | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 (15-oz.) cans black beans, rinsed and drained
- 2 cups frozen corn
- 1/3 cup sliced scallions (white and light green parts)
- 1 large tomato, chopped
- 1/3 cup plus 2 Tbs. chopped cilantro
- 1 tsp. dried oregano
- 1/2 tsp. ground cumin
- Dash of ground chipotle (optional)
- 20-oz. can low-sodium enchilada sauce
- 12 (6-inch) corn tortillas
- 1/2 cup shredded cheddar cheese or soy cheese (2 oz.)
- =
Directions
1. Preheat oven to 375F. In large nonstick skillet, combine black beans, corn, scallions and tomato. Bring to a simmer over medium-high heat. Add 1/3 cup cilantro, oregano, cumin and chipotle powder. Cook, stirring occasionally, until mixture is slightly thickened, 4 to 5 minutes. Remove from heat.
2. Coat medium baking dish with thin layer of enchilada sauce.
3. Place tortillas in stack on microwavable plate; cover with moist paper towel. Microwave tortillas on high until soft and heated through, about 1 minute. Dip tortillas in enchilada sauce to lightly coat and spread with about 1/4 cup bean mixture. Roll tortillas and place seam side down in baking dish. Spoon any remaining filling over enchiladas and cover with remaining enchilada sauce. Sprinkle with cheese and bake, uncovered, until bubbling, 15 minutes.
4. Sprinkle enchiladas with remaining 2 tablespoons chopped cilantro and serve.