Easy Black Bean and Goat Cheese Enchiladas
Try this healthier take on traditional enchiladas that’s bursting with creamy flavors of avocado, goat cheese and salsa.
Made faster with jarred salsa, these enchiladas burst with the flavor of tangy goat cheese and creamy avocados – but with no heavy cheese crust, they’re much healthier than the traditional version. Take the time to soften the tortillas as instructed to make the rolling process easier.
To make this recipe you will need a knife for chopping, an immersion blender or regular blender, a mixing bowl and a baking dish.
Nutrition information (per serving)*: Total Fat (15.2g); Carbohydrates (35g); Sodium (842mg); Sugar (5g); Fiber (10g); Cholesterol (13mg); Protein (11g)
1 15-oz. can black beans, drained and rinsed
4 oz. goat cheese, crumbled
2 12-oz. jars salsa
1 ripe avocado, peeled and chopped into 1/2-inch pieces
8 corn tortillas
1 Tbsp. chopped fresh cilantro (optional)
1. Preheat the oven
Preheat the oven to 375˚ F.
2. Blend the ingredients
Blend the beans, 3 ounces of goat cheese, 1/2 cup of salsa and about 3/4 of the avocado pieces in a mixing bowl until creamy and set aside.
3. Heat tortillas
Wrap the tortillas in a damp cloth and microwave on high for 1 minute (or wrap cloth in foil and heat in the oven for 5 minutes) to make them more pliable.
4. Put salsa in a bowl and baking dish
Pour about a cup of the salsa into a wide, shallow bowl and spread another cup or so on the bottom of a 7-inch-by-11-inch (or similar) baking dish.
5. Assemble the enchiladas
Dip one tortilla into the bowl of salsa on both sides, add about 1/4 cup filling at one end, wrap the tortilla around the filling and place it in the baking dish, seam side-down. Repeat with the remaining tortillas and filling.
6. Add more salsa and bake
Spread the remaining salsa (what’s left in the jars and in the bowl) over the enchiladas – spreading it to the edges of the tortillas – and bake for 30 minutes, until bubbling.
7. Top and serve
Scatter the remaining goat cheese, avocado and chopped cilantro on top and serve hot.
- According to the National Cancer Institute, cheese is one of the biggest sources of saturated fats in the American diet. Saturated fats can contribute to heart disease and trigger arthritis inflammation. This recipe requires only a small amount of goat cheese, which contains healthy fats, may be easier to digest and provides probiotics, calcium, B vitamins, copper and phosphorus.
- When combined, many nutrients have a synergistic effect, says Joan Salge Blake, a registered dietitian and assistant clinical professor of nutrition at Boston University. For example, salsa and avocado team up to reduce the risk of cancer and increase immunity.
- You can use mild, medium or hot salsa in this recipe (your preference), but smoother varieties of salsa work best.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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