Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Kids can help make it
Vegetarian
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree
Ingredients
4 9-10 inch-diameter flour tortillas
3/4 cup Chopped onion
2 tsp Vegetable oil
1/2 tsp Ground cumin
1/2 tsp Chili powder
1 cup Chopped red bell pepper
2/3 cup Frozen corn kernels, thawed
1 Medium carrot, coarsely grated
1 2/3 cups Canned black beans, rinsed, drained
1/2 cup Drained canned Mexican stle stewed tomatoes
2 tsp Minced seeded jalapeno chili
8 tbsp Grated Monterey Jack cheese (about 2 ounces)
4 tbsp Nonfat sour cream
4 tbsp Chopped fresh cilantro
Preparation
Preheat oven to 350 degrees F. Wrap tortillas in foil. Warm in oven until heated through, about 15 minutes.
Meanwhile, combine onion and oil in large nonstick skillet. Stir over medium heat until onion is golden, about 6 minutes. Add cumin and chili powder; stir 20 seconds. Add bell pepper, corn and carrot; saute until almost tender, about 5 minutes. Add beans, tomatoes and jalapeno; bring to simmer. Remove from heat.
Place warm tortillas on work surface. Spoon filling down center, dividing equally. Top each with 2 tbsp cheese, then 1 tbsp each sour cream and cilantro. Fold sides of tortilla over filling, forming packages. Turn each package, seam side down, onto plate.
Cook's Notes
Nutrition Information
Calories: 465
;
Total Fat: 13.5 g
;
Saturated Fat: 4.5 g
;
Polyunsaturated Fat: 4 g
;
Carbohydrates: 68 g
;
Protein: 18 g
;
Vitamin A: 4204 IU
;
Vitamin C: 54 mg
;
Calcium: 287 mg
;
Sodium: 1000 mg
;
Iron: 5.4 mg
;
Fiber: 11 g