|
Recipe for the month of July
BEEF AND BEAN ENCHILADAS
Serves 4; 2 enchiladas per serving
 Ingredients:
1/2 cup no-salt-added tomato sauce
1/2 cup salsa
8 6-inch corn tortillas
1/2 pound lean ground beef
1 cup canned nonfat refried beans
1 teaspoon chili powder
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/2 cup shredded low-fat cheddar cheese
 Directions:
In a small bowl, stir together tomato sauce and salsa. Using about
half the tomato sauce mixture, brush both sides of each tortilla.
Stack tortillas on a plate and set aside. (This allows tortillas to
soften.)
In a large skillet, cook beef over medium-high heat until brown,
about 5 minutes, stirring occasionally. Place in a colander and
rinse under hot water. Drain well. Wipe skillet with a paper towel.
Return beef to skillet. Stir in refried beans, chili powder, cumin
and pepper. Cook and stir for 2 minutes, or until heated through.
Preheat broiler.
Spoon about 1/4 cup of the mixture down the center of each tortilla.
Roll up tortillas and place, seam side down, in a 10x6x2-inch or
9x9x2-inch
glass baking dish. Top with remaining tomato sauce mixture.
Broil 4 inches from the heat for 5 minutes, or until browned.
Sprinkle with cheese. Let stand 5 minutes before serving.
Cook's Tip: Not all baking dishes can take the intense heat
of the broiler. Make sure the one you choose has tempered glass to
withstand high heat. Look on the bottom of the dish for an
indication or read the manufacturer's directions that came with the
baking dishes.
Calories: 324 kcal
Protein: 25 g
Carbohydrates: 41 g
Total Fat: 7 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 40 mg
Sodium: 643 mg
|
|
| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
|
| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
|
| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
|
| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
|
| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
|
| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
|
| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
|
The
Team