Diabetic Bean Recipes
Bean Enchilada Recipe
Ingredients:
***SAUCE***
2 tsp olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green pepper
5 cloves garlic, minced
1 can tomato sauce, (salt-free optional) - (16-oz)
1/2 tsp basil
1/2 tsp oregano
***FILLING***
2 tsp olive oil
1 cup chopped onions
1 green pepper, chopped
4 cloves garlic, minced
1 can kidney beans, mashed (16-oz)
1 cup canned or frozen corn, drained
8 whole-wheat flour tortillas
3 oz shredded low-fat cheddar cheese
Preparation:
To make sauce, saut‚ onions, green pepper, and garlic in oil. Cook until
tender, about 5 minutes.
Remove from heat and add remaining sauce ingredients; set aside. For
filling, saut‚ onions, green pepper, and garlic for about 5 minutes.
Add mashed kidney beans, corn, and 1/2 cup sauce.
To assemble enchilada, spread 1/2 cup sauce on the bottom of a 6- by
10-inch baking pan. Spread 1/3 cup bean mixture onto each tortilla. Roll
up tightly and place tortillas in pan, seam side down.
Spoon remaining sauce over tortillas. Cover and bake in a 350-degree oven
for 30 minutes.
Uncover, sprinkle with cheese, and bake for 5 more minutes.
8 servings/Serving size: 1 enchilada
Exchanges: All dinner menus this week have about 550 calories and include:
2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable
servings 1 Fruit serving 1-2 Fat servings
Total Fat -- 20g Total Carbohydrate -- 45g Protein -- 33g
Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit
serving.
Copyright © 1998 American Diabetes Association
Recipe for Wednesday, 7/22/98
All recipes this week are complete dinner menus from the cookbook Magic
Menus for People with Diabetes, featuring over 200 entire meals with fats,
calories and exchanges automatically figured for you.
You can order a copy of this and many other cookbooks from our online
bookstore or call 1-800-ADA-ORDER (1-800-232-6733).
Dinner:
1 Bean Enchilada
1 cup steamed broccoli
2/3 cup cooked brown rice
MC formatted by Barb at Possum Kingdom using MC Buster 2.0f & SNT on
7/27/98
- - - - - - - - - - - - - - - - - -
Contributor: http://www.diabetes.org/ada/rcptoday.html
Preparation Time: 0:00
Serves: 8
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Bean Enchilada Recipe provided for you by InformationAboutDiabetes.com
