R I C E & B E A N
E N C H I L A D A S
These enchiladas are a casual, satisfying entrée that will be met with delight as you
p a s s t h e m a r o u n d t h e t a b l e . P e r f e c t f o r t h e c o l d e r w e a t h e r, w a r m u p w i t h t h i s
homemade sauce poured over veggies, beans and rice.
COOKING TIME
20 MIN
PREP TIME
S ERV I N G S
20 MIN
4
1. Enchilada sauce: Heat canola oil in a medium sauce-
pan over medium heat. Stir in flour, taco season-
ing and cinnamon. Cook for 30 seconds. Whisk in
tomato paste, vegetable broth and apple vinegar.
Cook for 5 minutes or until bubbling and thick-
ened.
I N G R E D I E N T S
Enchilada s auce:
3 tbsp (45 mL) canola oil
3 tbsp (45 mL) flour
3 tbsp (45 mL) taco seasoning
1/2 tsp (2 mL) cinnamon
2 tbsp (30 mL) tomato paste
1 1/2 cups (375 mL) vegetable broth
1 tsp (5 mL) apple vinegar or
2. Enchiladas: Preheat oven to 375°F (190°C). Mean-
while heat canola oil over medium heat in a large
nonstick skillet and stir in onion and
peppers. Cook for 3 minutes or until softened. Stir
in beans, rice, salt and green pepper. Cook for 1
minute longer.
white vinegar
Enchiladas :
1 tbsp (15 mL) canola oil
1 small onion, thinly sliced
1 g r e e n p e p p e r,
thinly sliced
1 cup (250 mL)
D I R E C T I O N S
assorted canned
beans*, rinsed and
drained
1 cup (250 mL) c o o ke d b rown r i c e
1 /4 t s p ( 1 m L ) each salt and pepper
8 6 -inch whole wheat
3. Fill each tortilla with the rice/bean mixture. Roll
and place seam side down in 4 qt (4 L) rectangular
glass baking dish. Repeat until you have 8 wraps.
Pour the enchilada sauce over top and sprinkle
with cheese. Bake for 10 minutes or until cheese
is melted.
Tip: For best results try using a mixture of canned
black beans, kidney beans and romano beans. Use
canned beans and remember to drain and rinse in
a colander to reduce sodium.
Tip: Season rice with broth, cilantro and a pinch of
cumin to make this recipe even tastier.
tortilla
1 cup (250 mL)
shredded mozzarella
cheese
N U T R I T I O N
N u t r i t i o n Fa c t s p e r 1 s e r v i n g ( 1 /4 o f r e c i p e ) : 6 2 3 c a l o r i e s | 2 7 g p r o t e i n | 2 2 g f a t | 8 3 g c a r b o h yd r a t e
| 14 g fibre| 5 g sugars | 1324 mg sodium
Pa g e 1 5