Cheese-and-Bean Enchiladas

Yield: 6 servings (serving size: 2 enchiladas, 1 teaspoon sour cream, 1 teaspoon olives, and 1 tablespoon cilantro)
Source: Cooking Light- 10/01/99
Comments: We love these easy and tasty enchiladas. Great family meal!


1 (10-ounce) bag frozen chopped onion
1 (16-ounce) can fat-free refried beans with mild green chiles (such as Taco Bell)
2 cups (8 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
12 (6-inch) corn tortillas
1 (19-ounce) can enchilada sauce
2 tablespoons low-fat sour cream
2 tablespoons chopped ripe olives
6 tablespoons minced fresh cilantro


  1. Preheat oven to 400 degrees.
  2. Place onion in a sieve; rinse with hot water. Drain well.
  3. Combine onion and beans in a microwave-safe bowl. Microwave at high 3 minutes or until heated. Stir in 1-1/2 cups cheese.
  4. Stack tortillas; wrap stack in damp paper towels, and microwave at high for 1 minute or until soft.
  5. Pour half of sauce in bottom of a 13 x 9-inch baking dish; dip both sides of each tortilla into sauce.
  6. Spoon about 1/4 cup bean mixture down center of each tortilla; roll up.
  7. Arrange tortillas in baking dish; top with remaining enchilada sauce and 1/2 cup cheese.
  8. Bake at 400 degrees for 8 minutes or until thoroughly heated. Top each serving with sour cream, olives, and cilantro.


Healthy Units: 6 per serving
calories: 328 carbohydrates: 45 g cholesterol: 15 mg fat: 9.8 g sodium: 987 mg protein: 18.4 g calcium: 400 mg iron: 2.7 mg fiber: 6.7 g

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