Cheese & Bean Enchiladas

This recipe is a spin-off of a recipe from Eating Well magazine; I modified it even more to be a healthier (read: lower sodium and fat) version. Enjoy; I know I did!

Red Chile Sauce

• oil, for onion/garlic saute
• 1/2 cup minced white onion
• 1 clove garlic, minced
• 1/2 cup mild-to-medium-hot red New Mexican chile powder
• 1/2 cup vegetable broth
• 2-1/2 cup water
• 1/2 teaspoon dried oregano, preferably Mexican

Enchiladas

• 1 can vegetarian refried beans
• 2 tablespoons low-fat plain yogurt
• 12 6-inch corn tortillas
• 1-1/2 cups shredded cheese (I used low-fat Colby Jack)
• white onion per taste (I used about 1/2 cup)

1. For sauce: Heat oil in a saucepan; add 1/2 cup onion. Cook & stir until softened, about 1 minute.

2. Stir in garlic; cook for about 2 more minutes

3. Add chile powder, broth, water & oregano.

4. Bring to a boil. Reduce heat to a simmer and cook (uncovered) until thickened and reduced by about one-third, about 20 minutes. (The sauce should be thick enough to coat a spoon lightly.)

5. For enchiladas: Heat oven to 400°F. Coat a 7-by-11-inch baking dish with cooking spray

6. Combine beans and yogurt in a small bowl.

7. Spread about 1/4 of the sauce in the bottom of the baking dish.

8. Arrange tortillas in the dish to create one layer so that most of the bottom is covered.
9. Add about half of the beans as well as half of the cheese and some onions, to taste.

10. Add another layer of beans and then cover with the remaining tortillas.

11. Cover the tortillas with sauce, cheese and onions to taste.

12. Bake the enchiladas about 15 minutes or until the top just begins to darken.

Enjoy!

Nutrition per serving (yield 8 servings):

197 calories

5 g fat (4 saturated)

15 mg cholesterol

387 mg Sodium

11 mg Potassium

26 g carbs (5 g fiber, 1 g sugar)

10 g protein