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Low fat mexican recipe

Bean-Corn Enchiladas


Serving Size : 8 Preparation Time :0:00
Categories : Main Dish Fat-Free

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup Green pepper -- chopped
1/2 cup Scallions -- chopped
1/3 cup Water
2 cups Cooked pinto beans
1 cup Corn kernels -- frozen
3 teaspoons Green chiles -- diced (canned)
2 teaspoons Garlic -- minced
2 teaspoons Ground cumin
16 Corn tortillas
1 Enchilada sauce recipe
Sev. sprigs fresh cilantro

Saute the green pepper and scallion in the water until softened, about 5 minutes.

Mix the beans, corn, chilies, garlic, and cumin in a bowl. Add the sauteed vegetables. Mix well.

Preheat the oven to 375 degrees.

Steam the tortilla for 1 minutes or wrap then in a cloth and heat in
the microwave on high for 1 minute. Dip the tortillas in heated
Enchilada Sauce, being careful not to soak them. Spoon about 1/4
cup of the bean mixture on each, and roll up.

Place on a nonstick 13 x 9-inch baking dish, seam side down. Bake
for 15 minutes, or until bubbly. Remove from the oven and cover with
the remaining sauce. Garnish with cilantro. Serve at once.

From "The New McDougall Cookbook", by you-know-who!

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook II *

Chunky Enchilada Sauce

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Sauces Fat-Free

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Onion -- chopped
2 Garlic cloves -- crushed
1/4 cup Water
1 can Crushed tomatoes (28 oz)
1 can Green chilies -- chopped (can)
3 tablespoons Chili powder
1/2 teaspoon Ground cumin
1 1/2 cups Water
1 tablespoon Soy sauce
3 tablespoons Cornstarch(or 2 T Arrowroot)

Place the onion, garlic, and water in a large saucepan. Cook,
stirring for 5 minutes, until the onion softens slightly. Add the
tomatoes, chilies, and the spices. Stir. Cover and cook over low
heat for 15 minutes. Add 1 cup of the water and the soy sauce.
Mix the cornstarch in the remaining 1/2 cup water.
Add to the sauce while stirring. Cook stirring, until thickened.

From "The Mcdougall Cookbook" by you-know-who! Makes about 6 cups.

Ann's notes: I increase the cumin and add a T. or so of cocoa
powder for a "mole" influence. This is a very nice recipe (pretty
zingy for a MacDougall recipe). If you substitute tomato sauce for
the crushed tomatoes, you'll get a smoother sauce.


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