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February 19, 2024 ![Spinach and Cheese Enchiladas](https://keto123.org/wp-content/uploads/2024/02/igyryr-1.jpg)
Ingredients:
For the enchiladas:
- 8 whole wheat or corn tortillas
- 2 cups fresh spinach, chopped
- 1 cup reduced-fat shredded cheddar cheese
- 1 cup reduced-fat shredded Monterey Jack cheese
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1/2 cup diced red onion
- 2 cloves garlic, minced
For the Enchilada Sauce:
- 2 cups tomato sauce (look for a no-added-sugar version)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Prepare the Enchilada Filling:
- In a skillet over medium heat, sauté the garlic and red onion until softened.
- Add chopped spinach, black beans, and corn. Cook until the spinach wilts and the mixture is well combined.
- Remove from heat and let it cool slightly.
- Stir in shredded cheddar and Monterey Jack cheese.
- Assemble the Enchiladas:
- Spoon the spinach and cheese filling onto each tortilla and roll them up. Place them seam side down in a baking dish.
- Prepare the Enchilada Sauce:
- In a separate bowl, mix together tomato sauce, ground cumin, chili powder, garlic powder, salt, and pepper.
- Top with Sauce:
- Pour the enchilada sauce over the rolled tortillas in the baking dish.
- Bake:
- Bake in the preheated oven for 20-25 minutes or until the enchiladas are heated through and the sauce is bubbly.
- Serve:
- Remove from the oven and let it cool for a few minutes before serving.
Nutritional Information (Approximate, per serving):
- Calories: 250-300 calories
- Protein: 15-18g
- Carbohydrates: 35-40g
- Fat: 8-10g
- Fiber: 8-10g
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