For the enchiladas:
  • 8 whole wheat or corn tortillas
  • 2 cups fresh spinach, chopped
  • 1 cup reduced-fat shredded cheddar cheese
  • 1 cup reduced-fat shredded Monterey Jack cheese
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1/2 cup diced red onion
  • 2 cloves garlic, minced
For the Enchilada Sauce:
  • 2 cups tomato sauce (look for a no-added-sugar version)
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste


  1. Preheat the Oven:
    • Preheat your oven to 375°F (190°C).
  2. Prepare the Enchilada Filling:
    • In a skillet over medium heat, sauté the garlic and red onion until softened.
    • Add chopped spinach, black beans, and corn. Cook until the spinach wilts and the mixture is well combined.
    • Remove from heat and let it cool slightly.
    • Stir in shredded cheddar and Monterey Jack cheese.
  3. Assemble the Enchiladas:
    • Spoon the spinach and cheese filling onto each tortilla and roll them up. Place them seam side down in a baking dish.
  4. Prepare the Enchilada Sauce:
    • In a separate bowl, mix together tomato sauce, ground cumin, chili powder, garlic powder, salt, and pepper.
  5. Top with Sauce:
    • Pour the enchilada sauce over the rolled tortillas in the baking dish.
  6. Bake:
    • Bake in the preheated oven for 20-25 minutes or until the enchiladas are heated through and the sauce is bubbly.
  7. Serve:
    • Remove from the oven and let it cool for a few minutes before serving.

Nutritional Information (Approximate, per serving):

  • Calories: 250-300 calories
  • Protein: 15-18g
  • Carbohydrates: 35-40g
  • Fat: 8-10g
  • Fiber: 8-10g

By Admin

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