Sadly, my month of cooking from The Eating Well Cookbook is coming to a close and there are so many more recipes left to prepare!
Tonight we feasted on Vegetarian Enchiladas. The recipe was pretty challenging to put together but it was well worth the effort. It wasn't the most attractive dish but it was really delicious! I served Black Beans & Barley with the enchiladas. They were good but didn't really go with the enchiladas -- they'd probably work better with a chicken or meat entree.
The Eating Well Cookbook
2 cloves garlic, unpeeled
2 10-oz packages frozen corn
1 cup low-fat milk
1/8 tsp cayenne pepper
Salt and freshly ground pepper to taste
1 tsp canola oil
8 oz button mushrooms, wiped clean, stemmed and sliced
10 oz fresh spinach, stemmed and chopped
1 small onion, chopped
1/2 tsp salt
Freshly ground pepper to taste
12 corn tortillas
1 cup grated extra-sharp Cheddar cheese
1. To prepare corn sauce: Roast garlic in a large heavy skillet over medium-high heat, shaking the pan often, until lightly browned, about 8 minutes. Add half the corn and cook, stirring often, until lightly toasted, about 8 minutes.
2. To prepare enchiladas: Preheat oven to 350F. Coat a 9x13 inch or similar baking dish with cooking spray.
3. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and cook, stirring often, until softened, about 4 minutes. Add spinach and cook until wilted, about 2 minutes. Drain off excess liquid. Remove from heat and stir in onion, salt and pepper.
4. Toast tortillas.
5. Sprinkle a generous tablespoon of cheese down the center o a tortilla. Cover the cheese with a scant 1/4 cup of the spinach mixture. Fold one side of the tortilla over the filling, then roll up tightly. Place the enchilada seam-side down in the prepared dish. Repeat with the remaining tortillas, cheese and spinach mixture. Spoon corn sauce over the enchiladas, covering completely.
Per serving: 381 calories; 14g fat; 24mg cholesterol; 58g carbohydrate; 16g protein; 9g fiber; 418 sodium.
Nutrition Bonus: 100% DV Vitamin A, 36% DV fiber, 35% DV Vitamin C; 34% DV Folate; 31% Potassium, 30% DV Calcium.
Black Beans & Barley
The Eating Well Cookbook
Serves 4, 1 cup each
2 tsp canola oil
1 medium onion, chopped
1/2 red bell pepper, chopped
2 cloves garlic, minced
1/4 tsp ground cumin
1 1/2 cups reduced sodium chicken broth or vegetable broth
3/4 cup quick-cooking barley
1/2 tsp dried oregano
1 15-1/2 oz can black beans, rinsed
2 tbsp chopped fresh cilantro
1. Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and garlic; cook, stirring frequently, until onion is barely tender, about 5 minutes. Add cumin and cook for 30 seconds more.
2. Add broth, barely and oregano; increase heat and bring to a boil. Reduce heat to low; cover and simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes.
3. Gently stir in beans and heat through. Sprinkle with cilantro just before serving.
Per serving: 279 calories; 4g fat; 1mg cholesterol; 49g carbohydrate; 12g protein; 13g fiber; 384mg sodium.
Nutrition Bonus: 51% DV Fiber, 50% DV Vitamin C; 20% DV Iron.