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Nutrient-Rich: Spicy Bean Enchiladas Recipe

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Nutrient-Rich: Spicy Bean Enchiladas Recipe

Nutrient-Rich: Spicy Bean Enchiladas Ingredients:

1 tbsp Vegetable oil
1 Onion, chopped
1 Sweet green pepper, chopped
3 Garlic cloves, minced
1 tbsp Ground cumin
1 tbsp Chili powder
2 tsp Dried oregano
pinch Hot pepper flakes
19 oz Canned kidney beans,
-drained and rinsed
1 cup Salsa
4 10-inch flour tortillas
1/2 cup Cheddar cheese, shredded

Nutrient-Rich: Spicy Bean Enchiladas Preparation:

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

"A man accustomed to American food and American domestic cookery would not starve to death suddenly in Europe, but I think he would gradually waste away, and eventually die."

'A Tramp Abroad', Mark Twain (Samuel Langhorne Clemens) (1835-1910)

�Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.�

Henry Miller, American writer (1891-1980)

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Important Note: This Nutrient-Rich: Spicy Bean Enchiladas recipe was either located in the public domain or contributed by one of our site visitors. Any nutritional information presented has not been idependantly verified. If you have specific dietary requirements please use your own judgement in deciding which recipes are suitable for your particular diet.