all-purpose flour black bean mexican blend cheese corn tortilla
This recipe has no customizations.
Nutrition to Balance
This recipe has Sodium as 116% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.7% of RDA
• Calories: 20.6% of RDA
• Carbs: 21.2% of RDA
• Fat (total lipid): 23.2% of RDA
• Fiber: 39.3% of RDA
• Fructose: 11.4% of RDA
• Protein: 10.0% of RDA
• Sodium: 116% of RDA
• Sugar: 32.2% of RDA
• Vitamin A (IU): 65.4% of RDA
• Vitamin B6: 19.7% of RDA
• Vitamin C: 38.8% of RDA
• Iron: 7.0% of RDA
• Magnesium: 33.1% of RDA
• Manganese: 14.7% of RDA
• Niacin: 16.6% of RDA
• Potassium: 23.7% of RDA
• Zinc: 12.6% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 375°F.
PREPARING THE SAUCE
2.
In a medium saucepan, heat 3T olive oil over medium-high heat. Add 1T cumin, 2 tsp adobo seasoning, garlic powder, white pepper, coriander, black pepper, flour, and tomato paste.
3.
Cook, whisking constantly, for 1 minute.
4.
Whisk in the broth and bring to a boil.
5.
Reduce to a simmer and cook until slightly thickened, about 5 minutes. Set aside.
PREPARING & BAKING THE ENCHILADAS
6.
In a large skillet, heat olive oil over medium-high heat. Add garlic, onion, bell pepper and corn and saute until just softened. Stir in 1 tsp adobo seasoning, 1/4 tsp cumin and black beans.
7.
Add spinach and saute until wilted, about 2 minutes. Remove pan from heat. Stir in cilantro and 2 cups of cheese.
8.
Lightly spray a 9x13 baking dish with non-stick spray. Pour 3/4 cup sauce in the bottom of the baking dish and spread evenly.
9.
Wrap corn tortillas in a damp paper towel and microwave for 30 seconds. Then working quickly, spoon about 1/3 c of the enchilada filling into each tortilla and roll up. Place in the baking dish, seam side down.
10.
Pack the filled tortillas tightly in the baking dish. Pour remaining sauce over them, making sure to cover the entire surface.
11.
Sprinkle remaining cheese evenly over the enchiladas. Bake uncovered until hot and bubbly, about 20 minutes.
12.
Cool for 5 minutes before serving and sprinkle with extra cilantro. Serve hot!
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 412
Protein 11.3 g
Carbohydrates 58.3 g
Iron 1.31 mg
Fiber 11.0 g
Calcium 27.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
