Enchilada

January 27, 2022

This recipe is curated to provide numerous health benefits while keeping calories to a minimum. It features powerful, nutritious, and simple ingredients.

Ingredients:

1 small whole wheat tortilla
1/4 cup black beans, cooked and mashed
1/4 cup mixed bell peppers, finely chopped
2 tbsp onion, finely chopped
1 small tomato, chopped
1/4 tsp cumin powder
1/4 tsp paprika
1/4 tsp garlic powder
Salt to taste
1/4 cup low-fat cheese, grated
2 tbsp enchilada sauce
1/2 tsp oil (for cooking)
Fresh coriander leaves for garnish

Directions:

Heat 1/2 tsp oil in a pan and sauté onions and bell peppers for 2-3 minutes.
Add tomatoes, black beans, cumin powder, paprika, garlic powder, and salt. Cook for another 2 minutes.
Spread the mixture onto the whole wheat tortilla and roll it tightly.
Place the rolled tortilla in a baking dish, pour enchilada sauce over it, and sprinkle cheese on top.
Bake at 180°C (350°F) for 10-12 minutes or until the cheese melts.
Garnish with fresh coriander leaves and serve warm.

Health benefits of the ingredients:

Black Beans: High in protein and fiber, supports digestion and stabilizes blood sugar.
Whole Wheat Tortilla: Provides complex carbohydrates for sustained energy.
Bell Peppers & Tomatoes: Rich in vitamins A & C, antioxidants that boost immunity.
Spices (Cumin, Paprika, Garlic Powder): Aid digestion, reduce inflammation, and enhance metabolism.
Low-Fat Cheese: Source of protein and calcium, supports bone health.