Black Bean and Avocado Enchilada

At my house we have discussed the idea of “meatless Mondays”, meaning creating a healthy and delicious dinner meal without meat. That’s right no chicken, beef, pork or fish. However, I have struggled with finding healthy meals with enough protein to satisfy my husband’s hunger so he isn’t running to the kitchen to find a “snack” two hours after dinner. I ran across this recipe from the nutritionist at Norton Audubon Hospital and am looking forward to giving it a try. With almost 10 grams of protein, I am hopeful it will give my husband the satisfaction he needs to feel full longer.

 

Black Bean and Avocado Enchilada

  • 2 Tbsp olive oil
  • 1 cup  diced onions
  • 1 Tbsp minced garlic cloves
  • ¼ tsp Kosher salt
  • ¼ oz  dried Mexican oregano
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • 1/8 tsp ground back pepper
  • 1-1/2 cups black beans, canned, drained, rinsed
  • 3 cups iced avocado
  • 12  6” Corn tortillas
  • 1 cup canned red enchilada sauce
  • ½ cup chopped cilantro

Heat oil in pan and sauté onions and garlic. Add the salt, spices and black beans. Cook until heated through. Place in a food processor and pulse to mash. Leave coarsely ground. Transfer to a bowl and gently fold in diced avocados. Set aside. Heat tortillas to make pliable either in a steamer, microwave or oven. Pour a quarter of the Enchilada sauce into a baking pan and spread evenly. Roll 1/3 cup of filling into each tortilla and place seam down into pan. Pour remaining sauce on top. Bake covered at 350F degrees until heated through, about 20-30 minutes. Serve garnished with fresh chopped cilantro.

Note: Canned black beans offer convenience but are loaded with sodium. Rinsing in water lowers the total.

Portion size: 2 enchiladas

Nutrition

  • Calories (kcal): 375.1
  • Protien (g): 9.8
  • Carbohydrate (g): 48.1
  • Total fat (g): 18.5
  • Cholesterol (mg): 0
  • Sodium (mg): 503.9
  • Sat Fat (g): 2.6
  • Dietary fiber (g): 13.5