March is National Nutrition month. In this segment, St. Lukes registered dietitian Stacy Beeson talks about spring cleaning the pantry and shares a recipe.
Quicky Black Bean Enchiladas Serves 4
1 cup canned black beans, rinsed and drained
2 tsp. chili powder
1 tsp. ground cumin
1 jalapeno, seeded and minced (optional)
1/2 cup salsa of your choice
4 (9-inch) whole-wheat tortillas
1/2 cup shredded reduced-fat Monterey Jack cheese
1/2 cup chopped cilantro or scallions
Preheat the oven to 400 degrees. Coat a shallow baking pan with cooking spray and set aside. In large bowl, combine the beans, chili powder, cumin, jalapeno and 1/4 cup of the salsa. Mash the ingredients with a fork until blended. Roll each tortilla, fold in the ends and place side-by-side in the bottom of prepared pan. Top each rolled tortilla with the remaining salsa, cheese and cilantro or scallions.
Cover the pan with foil and bake 20 minutes. Uncover and bake 10 more minutes, until the cheese is golden. Serve immediately. Per serving: 221 calories, 5 g fat, 2 g saturated fat, 35 g carbohydrates, 11 g protein, 6.5 g fiber, 450 mg sodium.