Rio Grande Bean Enchiladas

Recipe Ingredients

3 teaspoons	15ml	Olive oil - divided
2 cups	125g / 4.4oz	Chopped onions - divided
1		Crushed tomatoes - (14 1/2 oz)
1		Tomato paste - (6 oz)
2 tablespoons	30ml	Chili powder
1 tablespoon	15ml	Prepared green salsa
2 teaspoons	10ml	Ground cumin - divided
1 teaspoon	5ml	Sugar
1/8 teaspoon	0.6ml	Freshly-ground black pepper
2		Garlic cloves - finely chopped
1		Black beans - (15 oz) - rinsed, drained,
		And mashed
1 cup	237ml	Plain nonfat yogurt
8		Corn tortillas - (6" dia)

Recipe Instructions

Heat 2 teaspoons oil in large saucepan over medium-high heat until hot. Add 1 cup onions. Cook and stir 5 minutes or until tender. Stir in tomatoes, tomato paste, chili powder, salsa, 1 teaspoon cumin, sugar and pepper. Reduce heat to medium-low. Simmer 30 minutes.

Heat remaining 1 teaspoon oil in large skillet over medium-high heat until hot. Add remaining 1 cup onions, 1 teaspoon cumin and garlic. Cook and stir 5 minutes or until onions are tender. Stir in beans. Cook 5 minutes or until heated through, stirring occasionally. Remove skillet from heat. Stir in yogurt.

Preheat oven to 375 degrees. Spoon bean mixture evenly down centers of tortillas. Roll up tortillas; place in medium baking dish. Top with sauce. Bake 20 minutes.

Serve with dollops of nonfat sour cream and cilantro, if desired. Garnish with cilantro and red pepper strips, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 4 Vegetable, 1 1/2 Fat.

Nutrition Facts: Calories 365; Calories from Fat 17%; Total Fat 7g; Saturated Fat 1g; Protein 19g; Carbohydrates 69g; Cholesterol 1mg; Sodium 1050mg; Dietary Fiber 11g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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