Cut the fat and keep the calcium by using low-fat cheese. For a complete source of protein and fiber, add whole-grain rice to the beans.


Credit: Leigh Beisch

Recipe Summary test

serves 4 (serving size: 2 enchiladas)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375°.

  • In a medium bowl, partially mash beans with a fork. Add corn, Jack cheese, 1/3 cup cilantro, and 1/4 cup enchilada sauce.

  • In another bowl, combine remaining enchilada sauce and salsa.

  • Lightly coat a 13 x 9-inch baking dish with cooking spray. Pour 1/2 cup of enchilada sauce mixture in bottom of dish.

  • Warm tortillas in microwave according to package directions. Spoon about 1/3 cup bean mixture down center of each tortilla; roll up. Arrange tortillas seam side down in baking dish; top with remaining enchilada sauce mixture and crumbled queso. Bake for 20 minutes or until thoroughly heated. Sprinkle with remaining cilantro.

  • Note: Shredded Mexican cheese (such as Kraft or Sargento) can be substituted for queso fresco or anejo.

Nutrition Facts

332 calories; calories from fat 21%; fat 8g; saturated fat 1.5g; mono fat 0.8g; poly fat 1.3g; protein 11.4g; carbohydrates 55.8g; fiber 8.3g; cholesterol 10mg; iron 2.6mg; sodium 866mg; calcium 287mg.