January 13, 2014
Hi! Today we’re going to learn how to make our friend’s, Gabby and Chef Steve’s, Black Bean and Veggie and Enchiladas! They were gracious enough to share this yummy and healthy treat with us! For more information on Cooking With Gabby, see more at http://www.cookingwithgabby.org
“Gabby’s Black Bean & Veggie Enchiladas
Hey Hey! Happy New Year everyone! For this week’s recipe, I wanted to do something new and delicious. I’ve taken Grandma’s famous enchiladas and put a healthy twist on them. This dish is low in calories and fat, but rich in protein! A great healthy main course for dinner or have one for lunch!
Chef Steve and I started by replacing traditional tortillas with a healthier whole wheat tortilla. These tortillas, made from whole grains are great for helping to prevent diabetes and for maintaining good heart health!
Next, we took my favorite corn salsa and mixed in some black beans. The humble black bean is a nutrition power house. These little guys are rich in fiber and protein, which are great for keeping the digestive tract healthy by helping to move food through the stomach to the large intestine. In addition, black beans can help regulate blood sugar and the fiber is great for heart health! Finally, black beans are rich in flavinoids and antioxidants, which studies have shown may help prevent some cancers.
Ok! So are you ready to try it? The recipe is below and if you have any questions, just shoot me an email at Gabby.Vasquez@CookingWithGabby.org. Also, be sure to comment below and share! I read all your comments and will respond ASAP. If you have any additions or notes, go on and throw them in the comment section as well.
We will be doing this recipe this week at our MentorUp class at Victoria Park in Carson. If you are in the area, stop by this Thursday from 5:30 pm to 7:30 pm at 419 E 192nd St, Carson, CA 90746!
NOW FOR THE RECIPE! This Serves 6!
1 small onion, chopped
1 small zucchini, chopped
1 small green pepper, chopped
1/2 cup sliced fresh mushrooms
2 teaspoons (tsp) olive oil
1 garlic clove, minced
1 can black beans, rinsed and drained
3/4 cup corn, cooked and off the cob
2 tablespoons Grandma’s special taco seasoning
1 tablespoon chopped cilantro
6 whole wheat tortillas, warmed
1/2 cup enchilada sauce
3/4 cup shredded reduced-fat Mexican cheese blend
Grandma’s Special Taco Seasoning Ingredients:
1 tsp ground cumin
1 tsp cayenne pepper
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tsp chili powder
¼ tsp sugar
To Make Grandma’s Special Taco Seasoning:
1. In a small bowl, mix all ingredients with a wire whisk.
To Make Enchiladas:
1. Start by separating all of your ingredients. Let’s make sure everything is in it’s place!
2. Take out a large skillet and place it on the stove at medium heat. Sauté the onion, zucchini, green pepper and mushrooms in olive oil until crisp-tender, about 2 – 3 minutes.
3. Next, add your garlic; cook 1 minute longer. NOTE: Always add garlic last to sautés because garlic cooks quickly and can BURN!
4. Then, add the beans, corn, cilantro and Grandma’s special taco seasoning. Cook for an additional 2-3 minutes or until heated through.
5. Now that you’ve prepared your filling, it is time to roll your enchiladas! Spoon 1/2 cup (about 3 big spoonful’s) of bean mixture down the center of each tortilla and top with a pinch of cheese. Roll up and place seam side down in a greased baking dish. Top with your enchilada sauce and cheese.
6. Bake, uncovered, at 350° for 25-30 minutes or until heated through.
Nutrition information per serving | Serving size: 1 enchilada
Calories 293 | Carbohydrates 44 grams(g)
Fat 7 grams(g) | Protein 12 grams(g)
Sodium 786 milligrams(mg) | Sugar 5 grams (g)
This Post is By Gabby and Chef Steve”