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Nutrient-rich: Spicy Bean Enchiladas

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      Title: NUTRIENT-RICH: SPICY BEAN ENCHILADAS
 Categories: Vegetables, Mexican
      Yield: 4 Servings
 
      1 tb Vegetable oil
      1    Onion, chopped
      1    Sweet green pepper, chopped
      3    Garlic cloves, minced
      1 tb Ground cumin
      1 tb Chili powder
      2 ts Dried oregano
        pn Hot pepper flakes
     19 oz Canned kidney beans,
           -drained and rinsed
      1 c  Salsa
      4    10-inch flour tortillas
    1/2 c  Cheddar cheese, shredded
 
  In nonstick skillet, heat oil over medium-high heat; cook onion and
  green pepper, stirring often, for 8 minutes or until softened. Stir
  in garlic, cumin, chili powder, oregano and hot pepper flakes; cook,
  stirring, for 2 minutes. Add beans and mash coarsely.
  
  [Recipe can be prepared to this point, covered and refrigerated for
  up to 1 day.]
  
  Stir in half of the salsa; cook, stirring often, for 8 minutes. Divide
  mixture among tortillas and roll up. Place tortillas, seam side down,
  in lightly greased 11x7-inch baking dish. spoon remaining salsa over
  top; sprinkle with cheese.
  
  Cover with foil; bake in 450F 230C oven for 10 minutes. Alternately,
  cover with waxed paper and microwave at High for 5 minutes.
  
  Per Serving: about 430 calories, 18 g protein, 13 g fat, 64 g
  carbohydrate very high source fibre, good source calcium, excellent
  source iron.
  
  Source: Canadian Living magazine Oct 94 Presented in article by Rose
  Murray: "Health & Well-Fare: Cooking On Your Own"
  
      [-=PAM=-]   PA_Meadows@msn.com
 
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