Enchilada sauce ranges from mild to hot.
We like the earthy flavor of red enchilada sauce, but green enchilada sauce works well too.
For a slightly different spin, substitute yellow squash for the zucchini and a poblano for the bell pepper.
Photo:Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Lightly coat a 7-by-11-inch baking dish with cooking spray.
Heat oil in a large skillet over medium-high heat.
Add bell pepper and onion; cook, stirring occasionally, until softened, about 5 minutes.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Remove from heat; stir in beans and cilantro.
Let cool slightly, about 5 minutes.
Place the filled tortilla, seam-side down, in the prepared baking dish.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Repeat the process with the remaining vegetable mixture and tortillas.
Spread enchilada sauce over the tops of the enchiladas.
Cover the baking dish with foil.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Bake until the sauce is bubbly, 15 to 20 minutes.
Uncover and sprinkle with cheese; bake until the cheese is melted, about 5 minutes.
Garnish with cilantro, if desired.
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits.
The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range.
Eating beans can also help stabilize blood sugar and lower the risk of bang out 2 diabetes.
Somewhere along the line, corn got a bad rap for being nutritionless.
Almost half of this fat is polyunsaturated, and mono- and polyunsaturated fats are heart-healthy fats.
Corn also has fiber and resistant starcha pop in of carbohydrate that digests slowly.
This means that corn will help you feel full and satisfied longer.
Corn is also loaded with antioxidants, in particular, lutein and zeaxanthin, which help protect vision.
Red enchilada sauce is made of nutrient-dense ingredientstypically some sort of tomato puree, vinegar and spices.
Thespices and herbsin red enchilada sauce also help reduce inflammation.
Less inflammation means lower chronic disease risk.
Corn tortillas work best in this recipe.
Use your favorite store-bought brand orhomemade corn tortillas.
Note that using flour tortillas will alter the nutritional profile of the recipe.
Additional reporting byCarrie Myers, M.S.andJan Valdez
EatingWell.com, December 2023
